Wu: Gymn+ thoracic & hip mobility
A: 3 rds
10 sumo deadlift high pull 20/30 kg
15hip thrust 20/30 kg
8/8 one leg romanian dl
B:Emom 10
2 snatch , start 40-45% ( focus on the technik)
C:3 rds
10 front squat open 40/60 rx: 50/80 basic double kettlebell
15 c2b
30 du
3 min rest
3 rds
10 thruster open 20/30 rx 30/40
15 ttb
30 du
D: 3 rds
8 ring dip
8 pause push up 321
8 strict chin pull up
45 sec rest btw sets
Gymn+wu+Mobility: Ankles+Hips 2 RDS – 2 Lenghts Burpee-Broad Jumps – 10 Scapula Push-ups – 60″ Rowing A. Metcon For Time: 35-25-15 (30-20-10) -Burpee Box Jump Overs @60/50 -Cal…
Wu: Gymn+ Amrap 7′ 20 dead bug 20 invers dead bug 10 squat rock 30 jumping jack A: 10 min Hspu, Hand stand walk practice Rx: Amrap 10′ 15 m 1 pegboard / 1-3 bar mu B: Emom 30′ – 50 du/ 100 simple – 12 alt box step w. du heavy kb – 15/12…
Wu: gymn+ hamstring mobility A: 2 rds 20 snow angel 10 wall sq 20 „S” 10 bb good morning 20 dead bug B: E2mom: 10 barbell bench row choose weight 20 band kb swing choose weight C:Rowing 3 rds 35/30 cal row 25/20 cal row 15/10 cal row 60 sec rest btw row D: Acc …
Mobility: General Activation: 2 RDS …
A. Warm-up: Gymn. + Hip mobility Then.. 3 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps Single-Leg RDL x 10/10 reps @ without w. Single-Leg glute Bridge hold x 20/20s. Alt. V-ups x 20 reps B.BSQ Every 2’ x 5 sets Back squat x 5 reps @ 70% of 1RM C. Weighted Strict…
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…
