A: Wu+gymn
3 set
10 hip thrust+ 15 sec hold
10 scapula push up
10/10 bulgarian squat
10 scapula pull up
B: BSQ
4×12 /50-55-60-60%+/
C: Metcon
5 rds
1 peg board ascent op
2 wall climb
3 mu, ring or bar
4 burpee box jump 120-100 cm
5 slam ball ots
6 alt pistol
open:
5 rds
3 burpee pull up
3 wall climb
4 burpee box jump
5 double kb c&j @heavy
5 slam ball ots
6 pistol
D: Acc
3 set
15 biceps
15 triceps
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: gymn + amrap 6′ – 1/1 TGU – 10/10m monster walk – 10 scap push ups+ 5 hindu push ups – 15″ hollow hold B EMOM 10′ 2 back squat @ mod. Heavy C: Metcon AMRAP 7′ 7 HSPU 9 T2B 21 DUBS D: Strength 5 sets: 7 biceps curl + sh press @dual KB 11…
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…
Wu: gymn+Hip mobility A:3 light rds 6/6 romanian kb dl 6/6 kb clean&jerk 6/6 alt leg hand climb Then 3 rds 10 m hswlk 10 scapula pull up B: Every 3 min x 6 20/18 cal row Clean&Jerk 20/18cal row 1rd: 6×50% 2rd: 5×60% 3rd: 4×70% 4rd: 3×75% 5rd: 2×80% 6rd: 1×85% C:Metcon Amrap 6′…
Warm up: gym+ hip and thoracic mobility Amrap 6’ 10 scapula pull up 5 burpee+ high knee jump 10 pause goblet squat (2 sec button) 5 muscle snatch+ snatch balance A:Emom 8’ climbing start 50-60%1RM -2 squat clean+ 3-5 strict hspu/ open kipping B:3×12 BSQ 60% 1RM rest 90 sec C:Metcon 3 rds…
Gymn. + 2 sets 1 min bike/row 8 walkout push- ups 8 cossack squats 8 supermans 8 hollow rocks EMOM 10′ @moderate w. ODD: 6/8 Bench Presses EVEN: 6 Deadlifts Metcon: For Time 400m Run 3 rounds: 15 KB/DB Russian Swings 15 Lateral Burpees 15 SDHP 15 Goblet Squats Then 400m Run Acc: Leg raises…
