A. Warm-up: Gymn. +
EMOM 12’
Min1 – 20 Jumping jack + 10 Hollow rock
Min2 – 10/10 one leg rdl with kb
Min3 – 40s alt box step
Min4 – 15/15 kb halo
B: Metcon
Buy in: 1000 m run/row
– Gtoh w plate 20/10
– Abmat sit up
– Am swing 16-24/8-16
– Med ball squat clean 9/6
Out: 1000 m run/row
C: STRECHING
A. Warm-up: Gymn + 3 sets of: 15s. Hard + 45s. Easy tempo Row 2 Wall climb 24m (2x12m) Double KB front rack carry 10 Hollow rock B. Tall kneeling Double KB push press x 5-8 reps @ moderate/heavy x 3 sets C. Dead stop HSPU RX: Strict @ 3-5 reps Open: Kipping @ 5-7…
Mobility: Shoulders+Hips Activation: 2 RDS -10 BB Snatch Grip Presses …
A. Gymn. + Scapula activation B. 3 sets / 2′ rest • 5 strict pull-ups • 10 chest supported rows @medium DB • 10 lat. pull down C. Core Strenght 3-4 sets /1′ rest ▪︎ 40″ plank ▪︎ 15 weighted abmat sit-ups D. Metcon For time 20-18-16-18-20 T2B’s 10-12-14-12-10 SDHP’s /weight: RX: 50/35 OPEN: 40/25 BEGINNER: 30/15…
WU: 3 Rounds of: 15 Band pull apart / easy band 10/10 Single arm Shoulder press (use KB or DB) 10/10 Suitcase Deadlift (Use KB or DB 30 Mountain climbers A. EMOM 10′ Odd: 10-12 Inverted barbell row Even: 10-12 Diamond push-ups B. Metcon For time: RX: 10-9-8-7-6-5-4-3-2-1 reps of: Thruster 60/40kg Sumo DL high pull 60/40kg OPEN: 10-9-8-7-6-5-4-3-2-1 reps of: Thruster…
Wu: SMR + thoracic & hamstring mobility A: 45 s work 15 sec change and rest 2 rds – sumo deadlift high pull w. Kb 12/16 – cat camel – 90/90 hip mobility – hip alt thrust B: E90’ x 8 3 Clean & jerk 60-70% ( focus on technik & speed) C: Metcon For time…
Mobility: Ankles+Hips+Spine Activation: 2 RDS – 6/6 Shoulder Taps Plank Pos …
