A. Warm-up:
125 Single-unders
10 Inchworm
25 Air squat
60/60s. Side plank
x 3 rounds
B: 8 min practice hswlk, rx free handstand hspu
C: Split jerk climbing heavy 3 reps 8 min
D: Metcon
4 rds
300 m row
15 barbell bench press 40-70/20-50 kg (open: doubke kb-db) basic: hand realase burpee
300 m row
15 barbell bench row
E: 3rds
12 y raises
12 triceps
Week 2: day 12 Wu: 3 rds 12 alt leg hip thrust 10/10 kneeling plate halo 12 m dumbell alt rdl walking A: E2mom x6 6-10 weighted pull ups behind neck 6-10 push jerk (Every rds add weight) B: Every 90′ x 5 10 alt. lunges (climbing weight, start 50%) C: 21-15-9 Cal…
A. Warm-up: Gymn + 3 sets of: 10 PVC pass through 10 Reverse Snow angel 10 V-ups 30m Double KB front rack carry moderate weight B. Power snatch heavy single or 1RM in 8-10 min. Open: KB snatch or Power snatch practice C. Snatch high pull 3 x 2 100% of B D. Wod…
Wu: gymn+ shoulder and elbow mobility A: 3 light rds – 20 plank to push up – 20 dead bug – 20 bird dog – 5 mu cl + 5 hang power cl+ 5 power jerk B: 10 min every min: 2 clean deadlift+ 2 hang power clean+ 2 power jerk ( start 40% 1…
WU: 3-5’ gymnastic 3 slow rounds: – 15m monster walk – 15 Banded good morning – 5 bb pcl + press – 5 kang squat A: Turkish get up 5 rds 3-5/3-5 reps climbing weight B: Metcon 4 rds 12 drop squats 12 alt dumbell push press 16-22,5/7,5-15 kg 20 cal cardio 12 alt…
Wu: 2rds 60 sec active frog pos. 60 sec plank to push up 20 alt v-ups 20 jump sq A: C&J & Du climbing Amrap 8 2 clean + 1 jerk + 25 du B:Strenght&Lunge 30 bsq 40-60/25-50 30 push press 400 m run 20 bsq +10 kg 20 push press 400 m…
1. 2 sets – 10/10 90/90 hip mob. – 10 ‘PVC’ throught – 10 Prone snow angels – 10 Tempo cossack squats @3″ down 2. Rowing/ 10 rds. – 15″ max effort !!! – 45″ easy 3. Gymnastics Cond. / 5 sets – 15/12 cals assault bike – 8 deficit /banded/ push-ups – 15/12 cals…
