A) gymn +
3 RNFT:
– 6 inchworms
– 6 get up Johnny
– 30″ plank with alt. leg raises
B) Max reps of Strict HSPU
rx: parallette
op: kipping
Then
5x 4-5 80%
(hands and head at the same height)
then
3 * 8 db KB Z-press (you choose the weight)
C) 4*3 Power snatches
@77% of max
(No tng)
D) Metcon
3 RFT:
11 burpees
11 T2B
11 ohs 40/30 kg op: fsq
Rest 2′
REPEAT
E) Acc
3 sets:
– 8 deltoid raises
– 16 face pulls
SMR & GYMNASTIC & MOBILITY A: 3 sets 10 dead bug 8 down up 6 alt lunges 4 shoulder taps in hs pos 2 wall climb B: Strenght Metcon every 7 min x 5= 35 min 400 m run/ 500 m row 10 bench press 50-90/15-50 kg / floor press kb/db 8 sand bag/ slam…
SMR + General warm-up + mobility A. 3 sets: 6/6 Half kneeling press @ light KB 10 scapula pull-up 20″ HS hold B. Lifting- Push jerk from rack 1. Find your daily heavy 1 rep in 6′ + Emom 5′ 3 reps @ 80-85% of your daily heavy 2. Alternating Press 3×12 (6/6) @ Double…
1. 3 sets • 10 russian swings • 10 KB strict presses • 10 scapula pushups 2. Strength/5 sets/ 1’30” • 5 push presses 1. 60%…. 5. 80% 3. Intervals 5x In a 2:00 window complete • 250/200m row • 15 Am. Swings • max burpees over the rower Rest 1’ 4….
1. 3 sets • 30” plank hold • 15 banded pull aparts • 15 hip thrusts on bench 2. Strength/Back Squat 5 sets/1’30” • 10 reps @climbing weight 3. Every 3’ for 18’ • 15/12 cals row • 10 bar facing burpees • 8 power cleans @35/60kg 4. Acc. Work / 4 sets •…
Mobility: Shoulders+Spine Activation: 3RDS + Barbell WU …
Mobility: General Activation: 3 RDS …
