Mobility: Ankles+Hips
Activation: 3 RDS
– 10 Hollow-Arch Swings
– 60″ Plank
– 5 WallBall Bear Hug Squats+15″ Active Squat Hold
A. Back Squats
5×4 @80% /2′ Rest
B. Metcon
AMRAP 11’
2,4,6,8….
-T2B
-Wallballs @9/6
-Shuttle Run
C: Acc
3-4 rds
16 alt db hummer curl
8/8 dumbell kicks
STRECHING
A. Gymn.+ 2 rds.: • 40″/40″ side plank • 20/20 m front rack carry @16/20 • 2/2 TGU’s B. Weightlifting ☆ 6x 1 Complex @ 75% of power clean max /no tng/ • 2 P.Cleans + 2 Jerk + 1 P.Clean C.Metcon /1. AMRAP 6′ • 8 OHS @16/24 KB beginner: front sq • 8…
A. Warm-up: Gymn. + Amrap 8’ 45s. Jump Rope 10 Down-ups 20 Alt. V-ups B. Double-unders practice in 5-8 min. (If you can, accumulate 300reps) C: Emom 8 – 16-20 kneelig see saw kb press – 4-12 chin up D. Metcon 10 Rounds for time: 10 Alt. DB snatch @ 22.5/15kg (RX…
A. Warm-up: Gymn. + EMOM 12’ Min1 – 20 Jumping jack + 10 Hollow rock Min2 – 8/8 Cross body KB deadlift Min3 – 40s. D-ball hold in bear hug B. 3 Rounds, for quality: 12 Dead stop sumo deadlift high pull w. KB 3 Wall climb w. 3s. pause at the top Rest 60-90s….
1. 3 sets • 6/6 lateral box step ups • 10/10 dead bugs @ SMR • 6 RDL @barbell 2. 4 sets • 6-8 Deadlifts 1: 60% 2: 65% 3: 70% 4: 75% 3. AMRAP 15’ • 15 Deadlifts @70/52 • 15 WB’s • 15 T2B’s / Knee raises 4. 2- 3 sets • 20…
A. Warm-up: Gymn. + Hip mobility Then.. 3 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps Single-Leg RDL x 10/10 reps @ without w. Single-Leg glute Bridge hold x 20/20s. Alt. V-ups x 20 reps B.BSQ Every 2’ x 5 sets Back squat x 5 reps @ 70% of 1RM C. Weighted Strict…
Warm up amrap 7 * 30 SU * 12 hip thrust *8 barbell clean * 15 jumping jack Lifting, strength A) Deadlift EMOM 2 reps, same w., 8 rds b)Shoulder press 5×3 Metcon 3 rds, TC: 13’ *65 DU/130 SU * 20 double KB clean * 30 burpee Acc.: 3 set * 10-12 TRX face…
