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:
40″ glute bridge hold
6/6 single leg RDL @KB
16 face pulls @easy bnd
A: 8 min active mobility B: 3 light rds „BB” warm up 3 muscle clean 4/4 front rack lunges step 5 thruster 6 burpee pull up 7 hindu push up 8 cossack squat C: Every 90 sec x 8set 3 position snatch RX: climbing, Open: max load 80% 1 high hang snatch + 1 hang snatch + 1…
1. 3 sets • 6 seated box jumps @40cm • 12 jumping lunges • 4 barbell muscle cleans 2. Power Clean / 5 sets / 1’30” • 3 power cleans @65-70% 3. For time • 15 cals row/ski • 30 walking lunges @1xDB • 15 cals row/ski • 90 abmat situps • 15…
A. Warm-up: 100 Single-unders 10 TRX Face pull 10/10 Single-Leg glute bridge 45/45s. Side plank x 3 sets B. Practice in 5-8 min. (You can choose one) Ring MU Or Double-unders Then, 1 set of: Max reps unbroken Ring MU or Max reps unbroken Double-unders C. 10 Rounds for time: RX: 3 Ring MU 10m…
1. 3 sets • 16 alt. DB floor presses • 12 DB bent over rows • 10 DB goblet squats 2. 5 sets/ 2’ • 8 narrow grip bench presses @60-70% 3. EMOM 24’ 1: 10 box jumps 2: 12/15 cals assault/row 3: Max DB devil presses 4: Rest 4. 4 sets / 2’ •…
Wu: Gymn + thoracic mobility A: 2 light rds -10//10 one arm kb sumo dl high pull -20 med ball sq clean -20 push press du easy kb B:For Time 15-12-9 – Hang squat clean 35/25 (rx 45/30) – Push press 35/25 (rx 45/30) – T2b 2′ min rest 9-6-3 – Hang squat clean…
1. 3 sets • 10 russian swings • 10 KB strict presses • 10 scapula pushups 2. Strength/5 sets/ 1’30” • 5 push presses 1. 60%…. 5. 80% 3. Intervals 5x In a 2:00 window complete • 250/200m row • 15 Am. Swings • max burpees over the rower Rest 1’ 4….
