Mobility: Ankles+Hips+Shoulders
Activation: 2 RDS
– 1/1 Length Over and Under the fence
– 10 Scapula Pull-ups
– 10 Jumping Squats
– 10 Hollow – Arches
A. E2MOM 10′ – Shoulder Presses
5-5-3-3-3 reps in sets
Start at 70%, build to 85%
B.Metcon
4 RFT:
8 Hang Power Snatches @40/30
12 Back Squats @40/30
14 Toes to Bars
*14′ Time Cap
C. Acc
Standing Lateral Dumbbell Raises
4×10 @moderate
Mobility: Shoulders+Spine Activation: 2 RDS …
Wu+ Amrap 5′ 10/10 Upright rows @DB 10 m Tiger Walk 10 Air squats 10 Down-ups A. In 8-10′ Rx: Find your daily heavy Sq. Snatch Open: Find your daily heavy P. Snatch B. In 20 minutes: 9 RFT: 11 Pullups 15 Thrusters @empty bar Max distance row in remaining time. C. 200 Russian Twists …
A. Warm-up: Gym. + 7.5m Walking lunges – Forward 7.5m Walking Lunges – Backward 10 Medball Squat clean 10/10 Side Rotation in Side plank x 3 sets B. EMOM 5’ Hang squat clean x 6 reps @ 30/20kg C. Hang squat clean @ climbing heavy D. Deadlift 6×2 reps @ 75% of…
A. Warm-up: Gymn. + 60s. Cardio machine / Row 15 Air squats 60s. Frog pos. stretch 15 Hollow rock x 3 sets B. Every 3’ x 5 sets (15 min.) 10 Cal Row 3 Wall climb 20 Russian swing @ heavy! Rest 3:00 C. Every 3’ x 5 sets (15 min.) 20…
Mobility: Ankles+Hips Activation: 3 RDS …
A: smr, gymnastic, mobility B: 3 rds 10 90/90 hip 5 hindu push up 10 russian baby maker C:”Easy Annie” Rx: 50-40-30-20-10 du’ abmat sit up Open:125-100-75-50-25 simple under abmat sit up D: Metcon: partner workout 4 rds 10 bsq Rx:100/60 Open:70/50 basic: goblet sq 10 bench press Rx:80/55 Open: 50/30 basic: kb floor press 500m run / 600 m row E:…
