Wu: gymn+ 3 set
6 get up jhonnie
8/8 rdl
10/10 windmill
5/5 one arm ring row
A: Shoulder
5 rds
10 Strict press w. barbell
10 side delta fly w. Double dumbell
60-90 sec rest
B: Metcon
5 rds
2 rope climb rx: leg less
10 db kb front squats
5 sb kb burpee jump
C: Acc:
3-4 rds
16 hammer curls
16 skull crusher
1. For quality • 40 reps push backs https://youtu.be/ayQoxw8sRTk?si=cMe3vuJxHDOF5GS6 * every 10 reps complete: • 5 pike pushups • 10 deadbugs 2. Strength / EMOM 10’ Odd: 5-7 strict ring pullups Even: 5-7 strict hspu 3. In a 3’ window complete/ 1’ rest/ 4 sets • 24 Alternating Snatches /from ground/ • max cals rowing 4….
Warm up 12 cossack squats 12 alt. KB strict presses @light weight 12 hip thrust 1′ plank A. Push press (climbing weight) 5×10 @50-55% B. 4x 8-16 Bulgarian squat w. Kb C. Metcon For time: 100 DU’s / 250 Single unders 50 Kipping HSPU / 50 Push presses 100 DU’s /200/250 Single unders 50 STOH @50/35 / …
A. 10-15 min. Warm-up games B. “Strongbody Seven” – Partner workout (i go, you go) 14 Rounds of: (7-7) 7 Deadlift @ you can choose weight 7 Toes to bar 7 Am. Swing @ 20/12kg 7 Burpee 7 Pull-up 7 Goblet squat @ 20/12kg 7 Push-up C. Acc 3-4 rds 20 alt db skull chrusher…
A. Warm-up: 100 Single-unders 10 TRX Face pull 10/10 Single-Leg glute bridge 45/45s. Side plank x 3 sets B. Practice in 5-8 min. (You can choose one) Ring MU Or Double-unders Then, 1 set of: Max reps unbroken Ring MU or Max reps unbroken Double-unders C. 10 Rounds for time: RX: 3 Ring MU 10m…
A: smr, gymnastic, mobility B: 3 rds 10 90/90 hip 5 hindu push up 10 russian baby maker C:”Easy Annie” Rx: 50-40-30-20-10 du’ abmat sit up Open:125-100-75-50-25 simple under abmat sit up D: Metcon: partner workout 4 rds 10 bsq Rx:100/60 Open:70/50 basic: goblet sq 10 bench press Rx:80/55 Open: 50/30 basic: kb floor press 500m run / 600 m row E:…
Gymn. + Amrap 8′ • 1 min shuttle run • 12 dead bugs • 12 good mornings @plate • 8 squats Practice: du, pull up, mu, hspu Back Squat 3×10 @moderate weight Metcon: For time: 15-12-9-6-3 -Burpee -Shoulder Press @ 40/25 -Pull- up EMOM 9′ -30 Russian Twists @medball -20 Sit-ups @medball -Rest
