Mobility: Hips+Ankles + Shoulder
Practice 8′ min: hspu, hswlk, muscle up, pull up, c2b
A. 24′ AMRAP
– 1000/800m Row
– 2000/1600 m bike
– 800/700 m skierg
– 15 target burpee
B. For Time:
– 100 Ab-mat Sit-ups
(every break means 10 push-ups)
C: STRECHING
A. Gymn.+ Activation 2 rds: 15-15 m side monster walk 1′ plank 10/10 1-leg hip thrusts B. Weightlifting 6×1 1 P.Snatch + 1 Hang P.Snatch + 1 Low Hang P.Snatch /increasing weight/ 3×3 Snatch deadlift @75% of 1RM snatch C: Tempo Back Squat 3×5 /increasing weight, 3-1-×-×/ D. Metcon 4 RDS For time:…
Warm up: gymnastics A:TRX complex: 3-4 sets: – 8-10 hip lift – 10 mountain climber – 5-7 push up B:10’ min gymnastics practice C: Metcon :5 rft: – 5/4/3/2/1 man maker with kb choose weight – 12 kb facing burpee – 24 air squat – 12 abmat sir up@ medball – 3 rope climb/2 legless D:3 rft:…
Mobility: Shoulders+Hips Activation: 2 RDS -10 BB Snatch Grip Presses …
A. Warm-up: 10 Inchworm 10/10 Suitcase Deadlift @ 12-16kg KB 10 Goblet squats @ 12-16kg KB 10 Empty BB muscle clean x 2 sets B. Squat clean + Hang squat clean @ increasing weight x 5-7 sets C. Deadlift 5×3 reps @ 70% of 1RM D: Metcon 5 stoh 60-80/30-50 kg 30 du…
1. 3 sets – 10/10 1-leg hip thrusts – 20″ plank hold – 5 empty barbell 1 quarter + 1 back squat 2. Strength/ Back Squat 5 sets/ 1’30” rest – 1 sets 60% – 2 sets 65% …. 3. For Time „Just empty barbell” 21-15-9 – thruster – target burpee 4. Acc. Work/…
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….
