Wu:
3 rds
12 bird dog
12 dead bug
12 alt rdl
Hyrox
1000 m row
50 m walking lunges
50 m kb carry
800 m row
50 m walking lunges
50 m kb carry
600 m row
50 m walking lunges
50 m kb carry
400 m row
50 m walking lunges
50 m kb carry
200 m row
Acc:
3-4 sets
10 hollow rock
10 sec hollow hold
10 v-ups
10 sit up
Warm-Up 2 sets 1:30 Cardio 10/10 DB Strict Press 10/10 DB Clean & Jerk 80 Simpla Under Strength Push Jerk 1×5 67% 1×5 70% 1×5 73% 2×5 76% Strict Press 10:00 to 4RM Max + 2×4 90% 4RM Metcon 2-2-2-3 Min Work/ 1:00 Rest 3 Power Clean 70% 75 DU Max…
Warm-Up 3 Sets 1:00 Cardio 8/8 Ring Row 6 Inchworm 0:30 Hollow Hold 3 Sets 10 Jumping Chest to Bar Pull Ups 20 KB Russian Swing (50/35) 500 m Row/Ski / 1000 m Bike 5 Sets: 50 Double Unders (or 75 Single Unders) 6 Strict Pull Ups 7 Strict Ring or Bar Dip…
Warm up: 3 sets 15/12 cal ski 10/10 Single leg glute bridge 8 sots press 15 v up Strength: Squat snatch 4×2 75% Snatch pull to hold + Floating Snatch pull + Snatch pull 3x(1+1+2) 83-88% Metcon: 5000/4000 m row Every 2:00 5 Box jump 75/60 cm + 5 burpee Accessory: 3x(:40-1:00)…
Warm up: 3 rds 10 scorpio 30 jumping jack 10 scapula push up Strength: Emom2 x 5 -10 Bench press -10 Bench row Metcon: 6 rds 60 du / 90 su 4-6 burpee bar mu / c2b / pull up / jumping pull up 10 lunges 60/40 kg Accessory: 3-4 rds 25…
Wu: 3 rds 10 alt scorpio 8 alt cossack sq 8/8 windmill + shoulder press 10 bb kang sq Strength: EMOM 10” Odd: 5-8 back squats 60-70% Even: 7-10 bb shoulder press 60-70 % Metcon: SB BIRTHDAY 13 rds 20 du 12 jump squat 1 burpee bar mu / 1 burpee pull up 9 alt…
Warm up: 3:00 bike 2sets: 1:00/1:00 couch strech 10/10 single leg glute bridge 5 inchworm Metcon: Emom 40′ 1: 12/10 AAb 2: 10 burpee box jump overs 3: 15/12 cal row 4: 15m front rack walking lunge Accessory: 4 sets: 15/15 m oh carry 15 weighted sit up
