Mobility: General
Activation: 3 RDS
– 30″ Wall Handstand Hold
– 10 BB Hang Squat Cleans
– 10 Shoulder Taps Push-up pos.
A. Power Cleans
10′ EMOM:
3 Reps in every minute @70% (NO TNG)
B: 3×2 min max double unders 2 min rest
Basic (practice)
C: Metcon
5 RFT:
12 Burpees
5 HSPU
18 Jumping Lunges
D: Acc
3-4 rds
15 abs crunch
8/8 barbell windmill
Gymn: WU: 3 RDS 30″ Wall Seat 20 Keeing Hand Cirlce Forward 12 Air Squat 20 Keeing Hand Cirlce Backward A: Practice 10 min -hswlk -ring or bar muscle up -hspu -double under rx: Amrap 10’ 10 m hswlk 3 bar mu 5 hspu 50 du 30-45” rest B: E90’ for 12 -8set 3…
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/…
WU. + 2 sets of: • 5 scapula pull- ups • 8/8 split squats • 5 scapula push- ups • 8 drop squats Snatch Balance Practice / 5×3 increasing weight E2′ for 14′ • 5 Hang Squat Snatches @50/35 35/20 • 40 -60 DU’s / 80 Single unders Acc Not for time ▪︎ 50 saw…
Wu: gymn+ mobility A: 2rds 25 cal row 25 band good morning 25 hip trust B: 12 min Find your daily max 1 RM Sumo deadlift C: For time 50 shoulder press 40 /30/25kg D:EMOM 20 -15/12 cal skierg – 3-7 sand bag or slam ball clean+ over to shoulder – 20 m lunges du kb…
WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge A. 8’ HSPU practice Rx: 50 Def. kipping HSPU for time B. 8’ Kipping Pullup, C2B or Bar MU practice Rx: EMOM 6’ – 3-5 Bar or Ring MU C.Metcon AMRAP 25’ 80 DU (160 SU) 12 Am.Swing…
1. 3 sets • 10 toes elevated DB RDL • 30” feet together glute bridges 2. Front Squat / 5 sets/2’ rest • 5 reps @heavy 3. AMRAP 15’ • 15 WB • 10 T2B • 5 burpee pullups 4. 3 sets • 15 weighted sit-ups • 20 banded hip thrusts on bench
