Wu: Gymn+shoulder mob
A: Amrap 6′
6/6 scorpio
10/10 one leg hip thrust
5 down up
10 /10halo
B: shoulder press
5×8
C:”Dumbell party”
Amrap 18′
10 left arm push press
10 burpee box step overs w. dumbell
10 right arm push press
200 m ↔️Inga run (10m) a 250 m row
20 alt hang clean and jerk
10 ohs lunges step left arm
10 burpee wall ball shot
10 ohs lunges step right arm
dumbell: 5/7,5/10/12,5/15/17,5/20 (rx22,5/15 kg)
D: Acc
3 rds
10 bb triceps extended
10 bb bench row
A. Warm-up: 20 Opposite arm-leg raises in Tiger Pos. 20 Band pull-apart / easy band 20 Cossack squats x 3 sets B. Pistol squat “practice” RX: weighted pistol squat x 6 reps alternating x 5 sets C. 3 rounds for time: 20 Wall ball @ 9/6kg 20 Alt. 1-arm KB hang power clean @ 24/16kg…
Gymn. + Amrap 8′ • 1 min shuttle run • 12 dead bugs • 12 good mornings @plate • 8 squats Practice: du, pull up, mu, hspu Back Squat 3×10 @moderate weight Metcon: For time: 15-12-9-6-3 -Burpee -Shoulder Press @ 40/25 -Pull- up EMOM 9′ -30 Russian Twists @medball -20 Sit-ups @medball -Rest
A. Warm-up: Gymn. + Amrap 8’ 45s. Jump Rope 10 Down-ups 20 Alt. V-ups B. Double-unders practice in 5-8 min. (If you can, accumulate 300reps) C: Emom 8 – 16-20 kneelig see saw kb press – 4-12 chin up D. Metcon 10 Rounds for time: 10 Alt. DB snatch @ 22.5/15kg (RX…
Wu: gymn+ 3 set 6 get up jhonnie 8/8 rdl 10/10 windmill 5/5 one arm ring row A: Shoulder 5 rds 10 Strict press w. barbell 10 side delta fly w. Double dumbell 60-90 sec rest B: Metcon 5 rds 2 rope climb rx: leg less 10 db kb front squats 5 sb kb…
Mobility: Full Body (Ankles,Hips,Shoulders,Thoracic Spine) Activation: 2 RDS – 20 Dead Bugs …
A. Warm-up: Gymn. + Hip mobility Then.. Amrap 8’ 12m Tiger crawl 12m Duck walk 12 V-ups 12 HR push-ups 12 Band pull-apart B. Every 2’ x 5 sets Back squat x 5 reps @ 72.5% of 1RM C. Practice in 5-8 min. @ you can choose Strict Ring MU /Bar Mu Ring MU /…
