A: gymn + 3 rnft
4 ‘hip flow’
6 down ups w/toe touch
8 deadbugs
20 butt kickers
B: 5 sets
5-7 strict pull ups
15 inverted row
30″ rest btw
C: Metcon
50-40-30-20-10
– russian swings
– jumping lunges
– mountain climbers
D: Acc.:
2 -3 sets
60 penguin crunches
12 alt. V-ups
Wu:gymn+hip mobility A:3 rds light 3/3 turkish get up 3/3 one leg burpee+ one leg box jump 3/3 one arm kb snatch+ ohs 30 sec hspu hold+ shoulder taps B:10 min power snatch climbing 5×5 last set last week weight C: 2×8 snatch high pull D:Metcon For time 10 burpee pull up 30 ohs…
A. Warm-up: Gymn + 3 sets of: 10 PVC pass through 10 Reverse Snow angel 10 V-ups 30m Double KB front rack carry @ moderate weight B. Power snatch – heavy single or 1RM in 8-10 min. Open: KB snatch or Power snatch practice C. Snatch high pull x 2 reps @ 100% of B…
Mobility: Shoulders,Thoracic Spine Activation: 3 RDS -10 Bird-Dogs – 10 Hollow-Arch Swings …
Wu:gymn+ankle mobility A:2 rds light 20 lateral box over step 20 V ups 20 m bear walk 20 hrpu B: 5×4 push jerk (no tng) focus techik C: Metcon 21-15-9 Cal row Thruster 50/35 (open30-40/20-25) Ttb 2 min rest 15-12-9 cal row burpee over row D:Tabata:Hollow rock E: streching
A. Warm-up: Gymn + 3 sets of: 60s. Cardio machine 15 Ring Row 10/10 KB Strict press 30s Hollow hold B. Metcon 5 Rounds for time: 3 Wall climb 6 Burpee 9 Double KB Hang power clean @ 2×20/12kg 12 Toes To bar Tc: 15’ C. Barbell Strict press (from ground) 4×10 reps…
Wu: Gymn + shoulder mobility A: Amrap 6’ 8 barbell press 8 hrpu 8 down up 8 air squat high knee jump B: 8 min Power jerk practice C:5 set 4 push press + 2 push jerk rest 90’ D: Metcon 3 rds 10 power clean & jerk open: 25/40 , rx: 60/40 kg basic…
