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 30/20kg)
10 Burpee
Tc: 20’
E. Acc:
10 Alt. DB Row in Push-up pos.
20 Alt. Pistol squat to Box @ 40cm
x 3 sets
Wu: Gymn + shoulder mob A:Amrap 6′ 6 down up 6 cossack sq 12 hrpu 12 jump lunges B: Military press with KB 5×5/5 climbing heavy C:Metcon For Time 30 Back Squat 40/25 (rx 60/40) 30 push up 20 front squat 20 ring push up (rx ring dip) 10 wall climb 20 thruster…
A. Warm-up: Gymn + Amrap 6’ 12 Banded good morning 2 Wall climb + 10s. HS hold 12 KB Taters @ easy KB B. Power clean – heavy single or 1RM in 8-10 min. Open: KB clean or Power clean practice C. Max unbroken reps of: (1-2 attempt) RX: Strict HSPU Open: Kipping HSPU or…
Wu: Gymn + hamstring mobility and active A: 2 rds 20 bird dog 20 dead bug 20/20 kb halo 8/12 kg 20 ring row B: E4mom x5 – 10-12 du kb floor press (heavy) – 10 sttb – 10-12 du kb row – 10/10dumbell triceps kick C:Metcon „DORK” 6rds 100 simple ( rx 60…
A: smr, gymnastic, mobility B: 3 rds 10 90/90 hip 5 hindu push up 10 russian baby maker C:”Easy Annie” Rx: 50-40-30-20-10 du’ abmat sit up Open:125-100-75-50-25 simple under abmat sit up D: Metcon: partner workout 4 rds 10 bsq Rx:100/60 Open:70/50 basic: goblet sq 10 bench press Rx:80/55 Open: 50/30 basic: kb floor press 500m run / 600 m row E:…
Mobility: Spine Activation: 2 RDS – 1 Lenght Seal – 1 Lenght Crab Walking …
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
