Wu: gymn+ Mobility
A: 4 light rds
50 du/ 75 simple
20 shoulder taps hspu position
50m double plate carry pinch grip choose weight
B: 15 min Handstand walk practice and progression
C: Metcon
Every 90 sec x 10
5sumo dl high pull 30/20-25 kg
7 push press
9 power snatch
max distence inga run 10m
btw sets 30 sec rest
D:Acc
4 rds
15 barbell good morning
max reps barbell biceps
E:streching
1. 2 sets @easy KB – 7/7 single leg glute bridge – 5/5 banded single leg lateral jumps https://youtu.be/5NC1Lpi402Y – 20″ deep squat hold 2. EMOM 8′ – 1 Power Clean + 1 Squat Clean @75% 3. 6 Rounds For Time / 1’30” recovery rower – 3 Power Snatches @60/45 – 20 WB 4. Acc. Work…
1. Warm-up, then 4 sets: – 5 strict pullups – 10 pendlay rows – 2 – 3 rope climbs 2. 4 x Amrap 3′ / rest 1’30” – 10 HSPU – 9 Power Cleans @mod weight – max reps burpee wall walks 3. 5x 2′ work / 2′ rest – 30/25 cals row – max…
1. General warm- up + 2 sets + 10 snow angels + 5 HRPU + 80m shuttle run + 8 cossack squats 2. AMRAP 8′ * 21 cals row * 21 pull-ups /kipping,butterfly, jumping pullup/ * 21 db DB front squats Rest 3′ AMRAP 6′ * 15 cals row * 15 C2B or Jumping C2B…
A: smr, gymnastic, mobility B:”Easy Annie” Rx: 50-40-30-20-10 du’ abmat sit up Open:125-100-75-50-25 simple under abmat sit up C:partner workout 4 rds 10 bsq Rx:100/60 Open:70/50 10 bench press Rx:80/55 Open: 50/30 500m run / 600 m run D: 3rds 10 windshield wiper 10/10 kb side band E: Streching
Warm up: gymn + mobility A: 3 light rds 15 good morning w. band 10/10 windmill+press 5/10kg plate 15 barbell glute bridges B: OTM 16′ – 10 deadlift Rx: 100/60kg Open: 80/40kg – 12 floor press Rx: 24-32kg/12-20kg Open: 16-24kg/8-16kg kettlebell – 10 barbell row RX: 70/50 kg Open: 50/35kg – 8 front squat Rx: 50-80kg/35-60kg Open:40-60/25-40kg C:For time 25 box jump over 60/50cm 1000m row 25 burpee box jump over…
WU: 5′ gymnastic, then… 3 slow rounds: 8 Snow angel 4/4 Cossack squat 8 Lying shoulder dislocation with pipe 8 OHS with pipe A. E90” – 5sets Rx: 3 Power snatch @70% Open: 3 Power Snatch – practice B. E2′ – 5 sets Rx:5 Back squat @75% 1RM Open: 6-8 Back squat – medium weight C. AMRAP 8′…
