Mobility: Ankles+Hips
Activation: 2RDS
8/8 Single Leg RDL
10 Upper Body Supermans
10/10 Monster Walking
1/1 Lenghts Waiter’s Carry (WB)
A. Back Squats
5×8 @ 65%, 2′ Rest
B. Metcon
12′ AMRAP
8 Ring Dips
10 Wallballs @9/6
12 Sit-Ups
DIP: RX: RING DIP / OPEN: BOX DIP / BEGINNER: BANDED PUsh up
WALLBALL: RX: @9/6 / OPEN: @9/6 / BEGINNER: @6/4
C: Acc:
3-4 rds
8 bb rdl
8 one leg pistol
4/4 cossack sq
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: Amrap 5’ 5 Inchworm 10/10 Single-arm R. Swing @ 12/16kg KB 15 Air squat B. Squat clean + Hang squat clean + Front squat – go to heavy complex in 8 min. Then.. Every 90s. x 6 sets Squat clean + Hang squat clean + Front squat @ 80-85% of B C. Max…
SMR & GYMNASTIC & MOBILITY A: 3 rds 8/8 scorpio 8/8 one leg bridge thrust 8 scapula pull up 4/4 one leg burpee B: Metcon 7 cluster 20 burpee box jump over 500 m run /650m row 7 cluster 20 burpee box jump 500 m run / 650 m row 7 cluster 20 burpee…
A: gymn + amrap 6′ – 1/1 TGU – 10/10m monster walk – 10 scap push ups+ 5 hindu push ups – 15″ hollow hold B EMOM 10′ 2 back squat @ mod. Heavy C: Metcon AMRAP 7′ 7 HSPU 9 T2B 21 DUBS D: Strength 5 sets: 7 biceps curl + sh press @dual KB 11…
A. Warm-up: 60s. Shuttle Run 10 Alt. Toe touch in push-up pos. 15 PVC OHS 1/1 TGU @ easy KB x 3 sets B. “Snatch Complex” 1 Power snatch + 2 hang squat snatch + 3 OHS *climbing weight / open practice C. Amrap 14’ RX: 9 OHS @ 45/30kg 7 Strict HSPU 5 Burpee…
1. 3 sets • 20m farmer carry • 6/6 single arm ring rows • 15 banded pull aparts 2. 5 sets/1’30” • 2 reps Jerks @70% 3. 10 rounds for time • 2 wall walks • 4 Jerks from ground @50/35 • 12 cals row 4. 3 sets • 10 DB box steps • 20…
