WU. + 2 sets of:
• 5 scapula pull- ups
• 8/8 split squats
• 5 scapula push- ups
• 8 drop squats
Snatch Balance
Practice / 5×3 increasing weight
E2′ for 14′
• 5 Hang Squat Snatches @50/35 35/20
• 40 -60 DU’s / 80 Single unders
Acc
Not for time
▪︎ 50 saw plank
▪︎ 25 plank jacks
▪︎ 50 plank twists
▪︎ 25 plank jacks
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:…
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: 100 Single-unders 10/10 Single-Leg RDL @ without weight 20 Alt. Shoulder taps in push-up pos. 30-45s. Dead hang on bar x 3 rounds B. Romanian Deadlift x 8 reps @ medium/heavy weight x 5 sets C. Metcon RX: Amrap 14’ 90 Double-unders 75 Wall ball @ 9/6kg 60 T2B 45 Push-ups 30 Alt….
Wu: gymn+ elbow mob A:2 light rds 20 dead bug 15 frog bridge 10 barbell side back squat deep position 5 kang sq B:E3min x5 -8 bsq +2,5 % previous week -6-8 sctb + 1-5 kg C: Metcon 3 rds 20 alt devil press 30 cal row 20 wall ball D: Acc. 50 barbell biceps…
Mobility: General Activation: 3 RDS …
Mobility: General Activation: 4′ (4RDS-No Rest) – 15″ Jumping…
