WU:Gymn + Mob
3 rounds:
– 20 Banded GM
– 5 Scapula pull ups + 5 Ring row
– 10 Down-ups
A: Emom 10’
– 16-20 alt. du kb Z press
– 12-16 alt. Pistol Rx:+ weight
B: Pertner workout
100 cal row
8 rds
20 du kb swing
10 du kb lunges
60 cal row
8 rds
16 alt kb hang clean & jerk
16 alt v ups
20 cal row
8 rds
12 du kb snatch
12 burpee
Streching
A. Warm-up: 50/100 Du/Single-unders 10 get up jhonnie 25 Air squat 30 s plank to push up x 3 rounds B. Practice 8 min (bar-ring mu, du, hswlk…) C:Tempo Strict push-press 5x 5 reps Rest 30-60s between sets Tempo: 3333 You can choose workout: D. Metcon: Every 3’x 5 rounds=15 min 9 Burpee Roll…
1. SMR + General Warm- up + 2×5 Shoulder Extensions, Then 2 sets: * 10 Hand release push- ups * 8 Seated strict press @barbell * 12/12 Lateral monster steps 2. HSPU / 1 min rest btw sets * 1x Max rep strict HSPU * 2x Max rep kipping HSPU 3. Front Squat/ E90″ for…
1. Warm- up: 3′ rowm then 2 sets: – 60 single- unders – Complete a double or a triple under every 20 reps. – 8 bear hug squats @6/9ball – 4 hollow rocks+ 4 V-ups 2. 5 sets / E2’30” – 15 ring rows – 8/8 KB row @paralette support 3. 4x Amrap 3′ –…
A. Warm-up: EMOM 9’ Min1: 1 Wall climb + 30 Double unders (50 single unders) Min2: 15 Am. Swing @ easy KB Min3: 5 Hollow rock + 5 V-ups + 10s. Hollow hold B. “Sprint wod” For time: 100 DU (open 150 SU) /24 Alt. Dumbbell Snatch @ heavy! 50 DU (open 75 SU) 12…
WU: 2-3 Rounds of: 15 Band pull apart / easy band 10/10 Single arm Shoulder press (use KB or DB) 10/10 Suitcase Deadlift (Use KB or DB 30 hamstring curls 10/10 one leg hip thrust, on bench pad A. EMOM 12’ 10-12 Inverted barbell row 10-12 Diamond push-ups 10-12 back squats 50-60% B. Wod For…
warm up: gym+shoulder mobility A:3rds 10 alt scorpion 20 bird dog 20 dead bug 10 snow angel B:Find your 3RM Push Jerk – 10min C:Metcon Every 3min x6 10 pull up 20 jump air squat 10 burpee ttb 20 jump lunges D:3rds 10/10 kb romanian deadlift 20 alt kb dead row 60 sec superman hold
