2024.01.02. Kedd

Mobility: Ankles+Hips 2 RDS                                                                          – 1 Length Duck Walking                     …

Wu: Gymn + hamstring mobility and active A: 2 rds 20 bird dog 20 dead bug 20/20 kb halo 8/12 kg 20 ring row   B: E4mom x5 – 10-12 du kb floor press (heavy) – 10 sttb – 10-12 du kb row  – 10/10dumbell triceps kick   C:Metcon „DORK” 6rds 100 simple ( rx 60…

Mobility: Ankles+Hip Activation: 2 RDS – 1 Lenght Slow, Controlled Lunges                                  – 30″/30″ Side Plank                                – 1 Lenght High Kicks+RDLs           …

A. WU+ Gymn.  3 sets of: 1′ Shuttle run (15m) 10 Trx face pulls 10 Lateral box step overs (70/80) 1/1 TGU 3 mu sn+3psn+3squat sn only bb B1: Snatch Emom 10’  Rx: 3 sq snatch climbing Op: 3 power sn/ basic kettlebell x2 B2.Metcon I go, You go 8/8 rounds  15 SDHP’s Open:@16/20 or…

1. For quality complete: • 60 box step ups *every 20 reps complete: • 10 birddogs • 5/5 single leg hip thrusts on box 2. In a 12’.. ..find your heavy 3 rep max deadlift 3. ‘SB 12th Birthday’ / 12 rounds • 100m shuttle run • 8 double KB front rack walking lunges •…

A. Warm-up: Gymn.  3 sets of:  10 Down-ups  10/10 Upright row @ easy KB  10/10 Suitcase Deadlift @ easy KB  10 PVC pass throught  10 PVC OHS  B. Barbell warm-up for Snatch  Then.. Pause squat snatch @ daily max in 10 mins.  *3s. pause at the bottom pos.  Open: Power snatch (technic)  C. Metcon Amrap…