Warm up: gymn +
5 rft
10 cal Ski or Row
1 wall climb
6/6 cossack squat with reach
10” push up hold at bottom, 10” push up hold at top x 3
A) Strength,
Deadlift 6×3, same w.
2’ rest btw sets
B) WOD
5 rft TC: 20’
– 400 m run
– 20 wall ball
– 2 Ring MU/ 4 Bar MU/ 8 CtB/ 12 pull up/ 15 TRX row
Wu: Gymn + hamstring mobility and active A: 2 rds 20 bird dog 20 dead bug 20/20 kb halo 8/12 kg 20 ring row B: E4mom x5 – 10-12 du kb floor press (heavy) – 10 sttb – 10-12 du kb row – 10/10dumbell triceps kick C:Metcon „DORK” 6rds 100 simple ( rx 60…
1. 3 sets • 10 toes elevated DB RDL • 30” feet together glute bridges 2. Front Squat / 5 sets/2’ rest • 5 reps @heavy 3. AMRAP 15’ • 15 WB • 10 T2B • 5 burpee pullups 4. 3 sets • 15 weighted sit-ups • 20 banded hip thrusts on bench
Wu: Gymn+ mobility 3 rds 8/8 one leg rdl 15 hip thrust w, band A: 3rds 10/10 one arm clean+press windmill B:3×5 Turkis Get Up C: Metcon 2024 m Row or ski bikeerg x2= 4048 m every 3 min 24 wall ball
Mobility: Ankles+Hips Activation: 3 RDS …
A. Warm-up: Gymn. + 3 sets 90s. Cardio machine 10 Inchworm 5/5 Single-arm Thruster @ easy DB 30s. Goblet squat pos. hold @ easy DB B. Every 2’ x 5 sets 5 Single-arm Hang Clean + Jerk – Left 5 Windmill – Left 5 Single-arm OH lunge – Left arm+leg Then.. 5-5-5 reps /…
A. Warm-up: 100 Single-unders 10/10 Single-Leg RDL @ without weight 20 Alt. Shoulder taps in push-up pos. 30-45s. Dead hang on bar x 3 rounds B. Romanian Deadlift x 8 reps @ medium/heavy weight x 5 sets C. Metcon RX: Amrap 14’ 90 Double-unders 75 Wall ball @ 9/6kg 60 T2B 45 Push-ups 30 Alt….
