Wu:gymn+ankle mobility
A:2 rds light
20 lateral box over step
20 V ups
20 m bear walk
20 hrpu
B: 5×4 push jerk (no tng) focus techik
C: Metcon
21-15-9
Cal row
Thruster 50/35 (open30-40/20-25)
Ttb
2 min rest
15-12-9
cal row
burpee over row
D:Tabata:Hollow rock
E: streching
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′…
Wu: gymn+shoulder mobility A: 3 rds 5 get up jhonnie 5 inchworm 5 wall climb then 3 rds 30 m hswlk/ bear wlk 5-7 bar/ring mu/ burpee chest pull up 10 slam ball over shoulder B: 4 rds 10/10 dumbell rows climbing heavy 20 russian swing @heavy C:Metcon 3 rds 4 rope climb…
A. Warm-up: Gymn + EMOM 8’ 2 Box jump + 2/2 Single-arm KB clean + Press + 6 V-ups *Box @ 74/60cm *KB @ 20/12kg B. Half kneeling KB Strict press x 6/6 reps @ heavy! x 3 sets Rest 60-75s. btw. sets C. Hang power clean warm-up + technic Then.. For time: RX: 50…
1. 3 sets • 6 seated box jumps @40cm • 12 jumping lunges • 4 barbell muscle cleans 2. Power Clean / 5 sets / 1’30” • 3 power cleans @65-70% 3. For time • 15 cals row/ski • 30 walking lunges @1xDB • 15 cals row/ski • 90 abmat situps • 15…
Wu: Gymn+shoulder mob A: Amrap 6′ 5 get up jhonnie 10 hip thrust 5 wall walk 10 gtoh 10/20 plate B: 5 min Double under practice (rx triple under) C: Snatch 1 power + 1 squat + 1 ohs climbing heavy D: Metcon 5 rds 60 du 5 muscle up / 10 c2b/…
A. Warm-up: Gymn. + 3 sets of: 10m Bear crawl 10m Monster walk 60s. Plank 20 Air squat B. BSQ Every 2’ x 5 sets Back squat x 5 reps @ 80% of 1RM C. METCON Every 3’ x 5 sets RX: 21 Toes to bar 15 Push-ups 9 Hang power clean @ 50/30kg Open/Basic:…
