A. Warm-up: Gymn + 3 sets of:
100 Single-unders
10 TRX row
10 Tuck jump
10 Joga push-ups
B: Metcon:
1848 m run/ row/ ski/ bike
then
5 rds
3 squat clean 40-60/25-40 basic: du kb
15 push up
5 rds
3 wall walk
15 squat jump
5 rds
3 burpee pull up / rx burpee bar mu
15 weighted sit up /medium
Then
1848 m run/ ski / row/ bike
Streching
A: 3 rds 6/6 barbell alt leg hip thrust 20 band pull 20 m skeater walkaing w band 6/6 scorpio B: E3x5 3 reps front squats @heavy 3 reps deadlift @heavy C: Metcon 4-5 rds 10 hspu / pike push up 5 snatch 60/40 open 40-50/25-35 basic: du kb 3-5 bar – ring mu /…
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…
Mobility: Shoulders+Hips+Ankles Activation: 2 RDS – 10 Scapula Pull-ups – 1 Lenght Inchworm – 10 Hollow-Arch Swings (active lats) A. 8′ EMOM Complex: 1 clean High Pull + 1 Power clean + 1 Squat clean (moderate, focus on technique) B. Metcon: AMRAP 8’ 2,4,6,8… -Bar Muscle-ups -Hang Power clean…
A. Gymn. + games + 2rds • 20m bear walk • 40″ plank with alt leg. raises • 20m tiger walk • 25″ reverse plank B. Weekend Wod / Amrap 30′ • 100 cals row • 30 burpee over the row • 50 air squats • 30 abmat sit- ups C. Stretching 🙂
A. Warm-up: Gymn. + In pairs: 300m Row *partner shuttle Run 20 Alt. Shoulder taps in plank pos. (Face to face together) x 4 rounds (2/2) B. “Partner wod” Tc: 25’ For time: 50-40-30-20-10 Burpee Box jump-overs @ 60/50cm (for 2 person) 15 Syncron Thruster with plate + 15 Syncron Sit-ups btw. sets C. “Accessory” 12/12…
Gymn+ 3 sets 14 dead bugs 14 banded pull-aparts 14 bird dogs 14 alt. lunges 7/7 strict presses Lifting 7 rounds @moderate weight /focus on the quality/ /1′ rest btw set/ squat clean 1 push jerk 1 front squat 1 split jerks Metcon E3′ for 24′ First 3′: 12 cals row 12 am. swings 15…
