Mobility: Ankles+Hips
Activation: 2 RDS
-1 Length Monster Walk
– 30″/30″ Side Plank
– 10 DB Deadlifts
A. Front Squat
5×5 @ 75%/ 2’rest
B.Metcon
10′ AMRAP
– 10 Air Squats
– 9 DB Snatches (Right)
– 10 Push-Ups
– 9 DB Snatches (Left) @22.5/15
C. Acc
3 RFQ:
– 16 (8/S) DB Shoulder Presses
– 45″ Plank Hold
– 5 T-I-Y Shoulder Raises With Band
A. Warm-up: Gymn + 3 sets of: 100 Single-unders 10 TRX row 10 Tuck jump 10 Joga push-ups B: Metcon: 1848 m run/ row/ ski/ bike then 5 rds 3 squat clean 40-60/25-40 basic: du kb 15 push up 5 rds 3 wall walk 15 squat jump 5 rds 3 burpee pull…
Wu: Gymn+ Full body dynamic mob A: 3 rds 7 tempo kb deadlift left arm (3131) 14 alt v-ups 7 tempo kb deadlift right arm 14 knee to elbow ( plank position on ring) B: E3MOM x 4 – 7 front squat choose weight – 7-10 chin up / pull up / ring row …
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…
1. 3 sets • 6 seated box jumps @40cm • 12 jumping lunges • 4 barbell muscle cleans 2. Power Clean / 5 sets / 1’30” • 3 power cleans @65-70% 3. For time • 15 cals row/ski • 30 walking lunges @1xDB • 15 cals row/ski • 90 abmat situps • 15…
Wu: gymn+ wrist mobility A: 3 rds 12 cat camel 12 alt scorpio 12 alt ohs reverse lunges (close grip) 12 band pull B: Snatch (climbing) 10 tc’ snatch pull+ power snatch+ hang snatch pull+ hang snatch+ ohs C: Metcon For time 2 rope climb (rx legless) 30 hang snatch 40/25 ( open 30/15, basic double…
A.3 rounds: 8 cat-camel 6/6 crab reach 8/8 cossack squat 20″ jog in place B.Emom 10′ Odd: 5 Back squats 60 % Even: 10 alt box step @bb behind neck, choose weight C.Metcon For 15 minutes: 10 alt. devil press 17,5-22,5/7,5-15 kg 10/10 Suitcase Deadlift 60″ plank 20 wall ball 20 alt overhead lunges D.Accessory…
