A. Warm-up: Gym. +
7.5m Walking lunges – Forward
7.5m Walking Lunges – Backward
10 Medball Squat clean
10/10 Side Rotation in Side plank
x 3 sets
B. EMOM 5’
Hang squat clean x 6 reps @ 30/20kg
C. Hang squat clean @ climbing heavy
D. Deadlift
6×2 reps @ 75% of 1RM
E. For time:
10 Toes to Bar / K2E
15 Push-ups
20 Toes to bar
15 Push-ups
30 Abmat Sit-ups (PVC behind your neck)
15 Push-ups
40 Abmat Sit-ups (PVC behind your neck)
15 Push-ups
Warm-up: Gymn. + Hip mobility Then.. 3 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps Single-Leg RDL x 10/10 reps @ without w. Single-Leg glute Bridge hold x 20/20s. Alt. V-ups x 20 reps B. Every 2’ x 5 sets Front squat x 6-8 reps @ 60-65% of 1RM C: Metcon: CFGO…
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 /…
Wu:gymn+ wirst mobility A:3 rds 5 wall walk 9 bb power sn 13 wb clean 17 cal row B: 5×3 power snatch choose weight C:3×6 snatch high pull D: Metcon 100 reverse lunges wall balls shot to target 9/6 Every rest, 10 deadlift 100/60 kg open(60/35) E: Acc 50 abwheel 50 hip extension
A) gymn + amrap 5′ – 3 walk outs – 12 sh. taps in push up pos. – 6 bird dogs – 12 deadbugs – 20″ butt kickers B) 4 sets : – 12 alt. DB bench presses – 12 alt KB pendlay row C) 4 sets : – 10 heavy goblet squats – 10…
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:…
A. Gymn.+ Scapula activation + Hip mobility + 5′ moderate tempo row B. 3 sets • 5/8 false grip strict ring pull- ups • 16 alt. pendlay rows @2×16/24 C. Core Strenght ☆ 3 sets: • 20 double leg lifts on parallettes • 20 v- ups • 20 crunches D. AMRAP 12′ • 30 DU’s…
