Mobility: General
Activation: 4′ (4RDS-No Rest)
– 15″ Jumping Jacks
– 15″ Long Striders
– 15″ Mountain Climbers
– 15″ Air Squats
Then: practice hspu, pistol, pull up
A.Metcon
4 RFT:
– 400m Run /500 m row
– 40 am swing
– 20 Burpees
– 10 pull up
*30′ Time Cap
B. Acc 4 Super Sets
-10 Biceps Curls DB (2DB, not alt) + 10 Triceps KB Extensions (1KB, heavy)
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+Ankles Activation: 2 RDS – 10 Scapula Pull-ups – 1 Lenght Inchworm – 10 Hollow-Arch Swings (active lats) A. 8′ EMOM Complex: 1 clean High Pull + 1 Power clean + 1 Squat clean (moderate, focus on technique) B. Metcon: AMRAP 8’ 2,4,6,8… -Bar Muscle-ups -Hang Power clean…
Mobility: General Activation: 2 RDS – 1 Length Reverse Bear Crawls …
Wu: Gymn + wrist & shoulder mob A:3 rds 12 lateral box steps 12 kb tatters 8/12/16 12 slam ball floor shoot 8/9/11/12kg B: Banded deadlift 8×4 climbing weight C: „SB CIRCUIT” 2rds 1:30 work- 30 rest and change 1station: skierg max cal 2station: alt. du snatch 10/12,5 ( rx: 15/22,5 ) 3station: max cal assault…
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…
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…
