Gymn+ 3 sets
14 dead bugs
14 banded pull-aparts
14 bird dogs
14 alt. lunges
7/7 strict presses
Lifting
7 rounds @moderate weight
/focus on the quality/ /1′ rest btw set/
squat clean
1 push jerk
1 front squat
1 split jerks
Metcon
E3′ for 24′
First 3′:
12 cals row
12 am. swings
15 abmat sit- ups
Second 3′:
50 DU’s
10 push jerks 40/30
10 T2B’s
Stretching
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 & elbow mob A: Amrap 6′ 30 shoulder taps push up hold (rx:20 shoulder taps hs hold position) 10 alt one leg romanian dl high pull w.bb 10 alt cossack sq 30 jump to plate B: 10 min HSPU/ring mu practice / technic C: Amrap 20′ 2 wall climb 10 thruster…
Wu+ Amrap 5′ 10/10 Upright rows @DB 10 m Tiger Walk 10 Air squats 10 Down-ups A. In 8-10′ Rx: Find your daily heavy Sq. Snatch Open: Find your daily heavy P. Snatch B. In 20 minutes: 9 RFT: 11 Pullups 15 Thrusters @empty bar Max distance row in remaining time. C. 200 Russian Twists …
Gymn: WU: 3 RDS 30″ Wall Seat 20 Keeing Hand Cirlce Forward 12 Air Squat 20 Keeing Hand Cirlce Backward A: Practice 10 min -hswlk -ring or bar muscle up -hspu -double under rx: Amrap 10’ 10 m hswlk 3 bar mu 5 hspu 50 du 30-45” rest B: E90’ for 12 -8set 3…
A: 3 rft 12 “s” 10 russian babymakers 8 kb halo B: Power 10-9-8-7-6-5-4-3-2-1 Double kb- db Shoulder press 3-5 chin up C: Metcon Amrap 20’ 50 gorilla row 40 triceps band 30 alt biceps curls 20 burpee 10 strict ttb D: Lunge 5x 20 cal row 30 sec rest btw sets
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…
