Wu: Gymn + Thoracic mobility
A: 3rds
6 tempo kb suitcase deadlift 3131
6/6 one arm kb dead clean
10 scapula pull up
10 frog bridge
6 russian baby maker
B: Clean& jerk complex
10 min
1 power clean + 1 hang sq Clean + 1 Front squat + 1 jerk climbing @heavy
C: Metcon
5 rds
3 rope climb / 9 burpee pull up
5 squat clean 50-80/30-55 basic heavy double kettlebell
400 m run / 500 m row
D: Acc
2×30-40 unbroken V-ups
E: Streching
A: gymn + amrap 7′ 8 lateral box steps 10 toe touches in push up pos. 12 sit ups 20 jumping jacks B: E90″ for 12′ – 8 sets 5 power clean & jerk climbing C: Metcon 7 rds 5 burpee 7 thruster 40/30 kg basic double kb 20/12 10 cal row D: Acc 5 sets:…
Mobility: Ankles+Hips 2 RDS – 1 Length Duck Walking …
1. 3 sets • 16 alt. DB floor presses • 12 DB bent over rows • 10 DB goblet squats 2. 5 sets/ 2’ • 8 narrow grip bench presses @60-70% 3. EMOM 24’ 1: 10 box jumps 2: 12/15 cals assault/row 3: Max DB devil presses 4: Rest 4. 4 sets / 2’ •…
A. Warm-up: Gymn. + EMOM 16’ – 4 sets Min1: 15m Bear crawl (2×7.5m) Min2: 15-18 Kb. Swing @ 20/12kg Min3: 15-18 Ring or TRX row Min4: 15-18 Jumping squat B. Every 2’ x 4 sets 8 Tng Deadlift @ 70-75% of 1RM *Open/Cross : Double KB deadlift x 10-12 reps C.Metcon For time: 45…
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
SMR & GYMNASTIC & MOBILITY A: 3 sets 2 wall climb 4 down up 8 air squat 10 lateral box steps over B: „Marathon” 2 rds 500 run / 650 m row 26 hrpu 500 m run / 650 m row 26 am swing 24/16 sc/ct:12-16 500 m run / 650 m row…
