WU:3-5’gymnastic
2 rounds:
5 Walkout
10 Slow push up
10 Ring row
10 Lunge
A.
8’ handstand walk practice
Open: handstand hold and freehanstand practice
B.
8’ Kipping Pullup, C2B or Bar MU practice
Rx: EMOM 6’ – 3-5 Bar or Ring MU
C.Metcon
3-4 rds. Tc:20 min
80 DU (160 SU)
12 Am.Swing 32/24kg
12 Reverse Lunge with KB (Goblet hold)
12 C2B/ pull up/ ring row x2
12 Burpee
D: Acc
3-4 rds
20 alt skull chruser
20 alt biceps
10/10 bulgarian split sq
Wu: Gymn + thoracic mobility A: 2 light rds -10//10 one arm kb sumo dl high pull -20 med ball sq clean -20 push press du easy kb B:For Time 15-12-9 – Hang squat clean 35/25 (rx 45/30) – Push press 35/25 (rx 45/30) – T2b 2′ min rest 9-6-3 – Hang squat clean…
1. 5’ cardio + 3 sets • 30” couch stretch/ side • 5 vertical jumps • 10 alt. toes touches 2. For Time – easy pace • 50-40-30-20-10 Am. Swing • 25-20-15-10-5 Target Burpee • 50-40-30-20-10 Plate Sit up 3. 5 sets • 10 Seated KB strict presses • 5 Strict pullups Then, 3…
Gymn+ 3 sets 14 dead bugs 14 banded pull-aparts 14 bird dogs 14 alt. lunges 7/7 strict presses Lifting 7 rounds @moderate weight /focus on the quality/ /1′ rest btw set/ squat clean 1 push jerk 1 front squat 1 split jerks Metcon E3′ for 24′ First 3′: 12 cals row 12 am. swings 15…
A. Warm-up: Amrap 5’ 5 Inchworm 10/10 Single-arm R. Swing @ 12/16kg KB 15 Air squat B. Squat clean + Hang squat clean + Front squat – go to heavy complex in 8 min. Then.. Every 90s. x 6 sets Squat clean + Hang squat clean + Front squat @ 80-85% of B C. Max…
SMR & GYMNASTIC & MOBILITY A: 3 rds 8/8 scorpio 8/8 one leg bridge thrust 8 scapula pull up 4/4 one leg burpee B: Metcon 7 cluster 20 burpee box jump over 500 m run /650m row 7 cluster 20 burpee box jump 500 m run / 650 m row 7 cluster 20 burpee…
Wu: Gymn+ Full body dynamic mob A: 3 rds 7 tempo kb deadlift left arm (3131) 14 alt v-ups 7 tempo kb deadlift right arm 14 knee to elbow ( plank position on ring) B: E3MOM x 4 – 7 front squat choose weight – 7-10 chin up / pull up / ring row …
