Warm-up: Gymn. + Hip mobility
Then..
3 Rounds of:
1 Inchworm + 3 Push-ups x 5 reps
Single-Leg RDL x 10/10 reps @ without w.
Single-Leg glute Bridge hold x 20/20s.
Alt. V-ups x 20 reps
B. Every 2’ x 5 sets
Front squat x 6-8 reps @ 60-65% of 1RM
C: Metcon: CFGO 24.3
5 rds
10 thruster 42,5/30 kg
10 c2b /band pull up/ ring row x2
Rest 1min
5 rds
7 thruster 60/40 kg
7 bar mu / box/ band/ pull up+dip
D: Acc: 3-4 rds
20 butterfly sit up
20 tuck up
1 min rest
A. Gymn.+ Scapula activation + Hip mobility + 5′ moderate tempo row B. 3 sets • 5/8 false grip strict ring pull- ups • 16 alt. pendlay rows @2×16/24 C. Core Strenght ☆ 3 sets: • 20 double leg lifts on parallettes • 20 v- ups • 20 crunches D. AMRAP 12′ • 30 DU’s…
Wu: Gymn + wrist & shoulder mob A:3 rds 12 lateral box steps 12 kb tatters 8/12/16 12 slam ball floor shoot 8/9/11/12kg B: Banded deadlift 8×4 climbing weight C: „SB CIRCUIT” 2rds 1:30 work- 30 rest and change 1station: skierg max cal 2station: alt. du snatch 10/12,5 ( rx: 15/22,5 ) 3station: max cal assault…
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…
Wu+ Amrap 5′ 10/10 Upright rows @DB 10 m Tiger Walk 10 Air squats 10 Down-ups A. In 8-10′ Rx: Find your daily heavy Sq. Snatch Open: Find your daily heavy P. Snatch B. In 20 minutes: 9 RFT: 11 Pullups 15 Thrusters @empty bar Max distance row in remaining time. C. 200 Russian Twists …
Wu: gymn+full body dynamic mob A: 2 rds 3 min cardio machine 10 wall walk 10 burpee pull up B: Dinosyius 40 du box step 100 du / 200 su 40 db thruster 100 du 40 db hang clean and jerk 100 du 40 db devil press db:10/12,5/15/17,5/20/22,5 C: Streching
Mobility: Ankles+Hips Activation: 2 RDS – 10 m tiger walk and back – 10 russian baby maker …
