Wu: Gymn+ shoulder and elbow mobility
A: 3 light rds
– 10 hand climb+ snow angel
– 10 get up jhonnie
– 10 plank to push up
– 5 burpee+ air sq
B: 5×3/3 Turkish Get Up
climbing to heavy
C: 8 min HSPU, Pull Up, MU practice
D: E2MOM x6
– 5-8 kb snatch left arm
– 10 K2E
– 10 Wall ball
– 5-8 kb snatch right arm
E: STRECHING
A. SMR + Gymn. + Amrap 6′ 10-10 Upright rows 8-8 Cross body deadlifts 12 Cossack squats @easy kb B. E2′ for 14′ 40 DU’s / 100 Simple unders 2 Power Snatches @70% of 1RM C. 5 sets of: 6 Snatch grip shoulder presses btn @choose the weight 6-12 Strict pull- ups D. Acc EMOM 10′…
A. Warm-up: Gymn. + 3 sets of: 10m Bear crawl 10m Monster walk 60s. Plank 20 Air squat B. BSQ Every 2’ x 5 sets Back squat x 5 reps @ 80% of 1RM C. METCON Every 3’ x 5 sets RX: 21 Toes to bar 15 Push-ups 9 Hang power clean @ 50/30kg Open/Basic:…
A. Warm-up: Gymn + Warm-up games in 10-15 mins. *Trainer choice B. Split Jerk practice 8 sets 3-5 reps Rest 60-90s. C. “Diane” 21-15-9 reps for time: Deadlift @ 102/70kg HSPU / pike push up/ hrpu *Open: 80/50kg D. “Accessory” Single-Leg banded good morning x 10/10 reps Alt. V-ups x 20 reps x 3…
A. Warm-up: Gymn. + 3 sets 90s. Cardio machine 10 Inchworm 5/5 Single-arm Thruster @ easy DB 30s. Goblet squat pos. hold @ easy DB B. Every 2’ x 5 sets 5 Single-arm Hang Clean + Jerk – Left 5 Windmill – Left 5 Single-arm OH lunge – Left arm+leg Then.. 5-5-5 reps /…
Wu:gymn+hip mobility A: 3 rds 20 alt leg hip thrust 10/10 half knee shoulder press 20 dead bag B: For Time 4rds 444m row 4 c&j 1rd:60% 2rd:65% 3rd:70% 4rd:70%+ Then 4 min 1 reps climbing heavy c&j C:Power Metcon 12-9-6-3 Strict pull up (open ring row) Deficit push up Sttb (v-ups) Ring dip (box…
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…
