1. 5’ cardio + 3 sets
• 30” couch stretch/ side
• 5 vertical jumps
• 10 alt. toes touches
2. For Time – easy pace
• 50-40-30-20-10 Am. Swing
• 25-20-15-10-5 Target Burpee
• 50-40-30-20-10 Plate Sit up
3. 5 sets
• 10 Seated KB strict presses
• 5 Strict pullups
Then, 3 sets
• 15 biceps curls
1. 3 sets • 6/6 Russian stepups • 1’ Bike-erg or assault • 12 Bird-dogs 2. Strength/5 sets • 5 reps Deadlift 1. 60%….5. 80% 3. For Time • 20 cals bike or row • 15 DL @2xDB • 20 cals bike or row • 15 Push presses @2xDB • 20 cals…
Mobility: General Activation: 3 RDS – 30″ Wall Handstand Hold …
Mobility: Shoulders+Hips Activation: 2RDS …
1. 3 sets • 6 seated box jumps @40cm • 12 jumping lunges • 4 barbell muscle cleans 2. Power Clean / 5 sets / 1’30” • 3 power cleans @65-70% 3. For time • 15 cals row/ski • 30 walking lunges @1xDB • 15 cals row/ski • 90 abmat situps • 15…
SMR & GYMNASTIC & MOBILITY A: 3 rds 8/8 scorpio 8/8 one leg bridge thrust 8 scapula pull up 4/4 one leg burpee B: Metcon 7 cluster 20 burpee box jump over 500 m run /650m row 7 cluster 20 burpee box jump 500 m run / 650 m row 7 cluster 20 burpee…
Warm up:In 10 min: partner warm up, funny things, partner carry, etc…….. what the coach want. 😉 A)Back squat (~10-15 min total) 5-5-3-3-1-1 reps for time Increase weight in every round, start with easier, and go heavy 1 RM or New PR at the end! 🙂 B)5 rounds for time: (TC: 30′) – 5 run…
