1. 3 sets
• 16 alt. DB floor presses
• 12 DB bent over rows
• 10 DB goblet squats
2. 5 sets/ 2’
• 8 narrow grip bench presses @60-70%
3. EMOM 24’
1: 10 box jumps
2: 12/15 cals assault/row
3: Max DB devil presses
4: Rest
4. 4 sets / 2’
• max banded strict pull ups
• max unbroken strict presses @43/25
• 40” plank hold
A. Warm-up: Gymn + Amrap 8’ 50 Double-unders / 100 Single-unders 10 Reverse snow angel 5/5 Half kneeling KB strict press @ easy 10 Kang squat @ without weight B. Max unbroken Double-unders *only 2-3 attempt C. “DT” with box 5 Rounds for time: 1 Round of “DT” 15 Box jump @ 60/50cm Tc: 15’ …
Wu: Gymn +Hip and Shoulder mobility A: 3 light rds 12 shoulder taps (hspu position) 10 tempo air sq 5211 8 bb sq clean 12 „S” B: 10 min RX: Find your heavy complex, Open: focus on technics 1 power clean +1 hang sq clean +1 power jerk C: Every 3 min x 5 (15 min) 3…
Warm Up: 5’ amrap: 8/8 Single-leg Glute Bridge 8/8 Walking Lunges 30 Jumping Jack 10 snow angel Shoulder press 5×8 climbing weight Metcon: 8 rds 300 m row 11 double dumbell burpee deadlift Acc: 3-4 rds 10 weight sit up 10 barbell biceps 10 bb triceps
A.3 rounds: 8 cat-camel 6/6 crab reach 8/8 cossack squat 20″ jog in place B.Emom 10′ Odd: 5 Back squats 60 % Even: 10 alt box step @bb behind neck, choose weight C.Metcon For 15 minutes: 10 alt. devil press 17,5-22,5/7,5-15 kg 10/10 Suitcase Deadlift 60″ plank 20 wall ball 20 alt overhead lunges D.Accessory…
Gymn+wu+Mobility: Ankles+Hips 2 RDS – 2 Lenghts Burpee-Broad Jumps – 10 Scapula Push-ups – 60″ Rowing A. Metcon For Time: 35-25-15 (30-20-10) -Burpee Box Jump Overs @60/50 -Cal…
A. Warm-up: 50 Jumping jack 10 Reverse snow angel + 30s. Plank 10/10 KB snatch (hang) @ 8-12kg 15 Goblet Squats x 2-3 sets B. EMOM 5’ 10 Overhead Squats @ Empty BB C. Every 5’ x 3 sets 60 Double-unders / 100 Single-unders 10 Squat snatch 40/25kg 30 Double-unders / 50 Single-unders …
