1. 3 sets
• 10 russian swings
• 10 KB strict presses
• 10 scapula pushups
2. Strength/5 sets/ 1’30”
• 5 push presses
1. 60%…. 5. 80%
3. Intervals 5x
In a 2:00 window complete
• 250/200m row
• 15 Am. Swings
• max burpees over the rower
Rest 1’
4. Acc. Work / 5 sets
• 30 DB flutter kicks
• 15 DB biceps curl to press
Wu:gymn+dynamic full body mobility A:2 rds 20/20 windmill 30 floor press kb choose weight B: For Time Team of 2 10 rds 10cal aab 10 wb 2′ rest 10 rds 10 cal row 10 burpee over row C:for time 50 ttb D: strech
Mobility: Ankles+Hips Activation: 2RDS 8/8 Single Leg RDL 10 Upper Body Supermans 10/10 Monster Walking 1/1 Lenghts Waiter’s Carry (WB) A. Back Squats 5×8 @ 65%, 2′ Rest B. Metcon 12′ AMRAP 8 Ring Dips 10 Wallballs @9/6 12 Sit-Ups DIP: RX: RING DIP / OPEN: BOX DIP / BEGINNER: BANDED PUsh up WALLBALL: RX: @9/6 / OPEN:…
Mobility: Ankles+Hip Activation: 2 RDS – 1 Lenght Slow, Controlled Lunges – 30″/30″ Side Plank – 1 Lenght High Kicks+RDLs …
Wu: gymn+shoulder mobility A: 3 rds 5 get up jhonnie 5 inchworm 5 wall climb then 3 rds 30 m hswlk/ bear wlk 5-7 bar/ring mu/ burpee chest pull up 10 slam ball over shoulder B: 4 rds 10/10 dumbell rows climbing heavy 20 russian swing @heavy C:Metcon 3 rds 4 rope climb…
A. Intensive SMR + 2 Rds.: • 2′ ski/row • 30″ handstand hold • 20″ dead hang • 20/20m monster walk B. AMRAP 30′ • 400m run / 550m row • 10 burpee box get overs @100/120cm • 5 wall walks • 3 ring muscle- ups/ 5 bar muscle- ups / 7 c2b’s / 9…
Mobility: Ankles+Hips+Spine Activation: 2 RDS – 6/6 Shoulder Taps Plank Pos …
