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/ 15 pull up
5 snatch 40-60/25-40 kg (basic double kettlebell)
E:Acc
3 rds
10 bb biceps curls
10 bb romanian dl
Mobility: General Activation: 2 RDS – 2 Lengths Butt Kicks …
A: 8 min active mobility B: 3 light rds „BB” warm up 3 muscle clean 4/4 front rack lunges step 5 thruster 6 burpee pull up 7 hindu push up 8 cossack squat C: Every 90 sec x 8set 3 position snatch RX: climbing, Open: max load 80% 1 high hang snatch + 1 hang snatch + 1…
Mobility: Spine Activation: 2 RDS – 1 Lenght Seal – 1 Lenght Crab Walking …
A: gymn + 3 rnft 4 ‘hip flow’ 6 down ups w/toe touch 8 deadbugs 20 butt kickers B: 5 sets 5-7 strict pull ups 15 inverted row 30″ rest btw C: Metcon 50-40-30-20-10 – russian swings – jumping lunges – mountain climbers D: Acc.: 2 -3 sets 60 penguin crunches 12 alt. V-ups
A: 3 rft 12 “s” 10 russian babymakers 8 kb halo B: Power 10-9-8-7-6-5-4-3-2-1 Double kb- db Shoulder press 3-5 chin up C: Metcon Amrap 20’ 50 gorilla row 40 triceps band 30 alt biceps curls 20 burpee 10 strict ttb D: Lunge 5x 20 cal row 30 sec rest btw sets
A. Warm-up: Gym. + Amrap 6’ 25 Double-unders / 50 Simple 10 empty BB muscle snatch 20 Alt. Lunges 15/15s. Single-arm Push-up hold B. Practice in 5-8 min. (You can choose) Strict Ring MU Or Double-unders C. Metcon In 10 minutes: RX: 5 Rounds of: 35 Double-unders 15 Power snatch @ 35/20kg BB In the…
