WU: GYMN + BB WU
3rds
10 wall sit shoulder
10 snow angel
10 alt scorpins
10 russian babymakers
A. Strength
5 RDS / 2′ Rest
6 Shoulder Press + Max Rep Push Presses
B. Metcon
4 RFT
400m Run
20 Push Presses
10 Deck Squats
RX: 40/30kg
Open: 30/25kg
Beginner: BB
C:Acc
4 rds
5 chin up
12 hummer curls
Wu: gymn+ dynamic mobility A: 3 rds 40 plank twist 10/10 m waiter carry w. kb 10/10 tempo split squat 313 B: ‘Rene row’ 7 rds 400 m row 21 walking lunges 15 pull up (open: ring row) 9 burpee rx 9/6 weight west open 4/2kg C:Acc 100 supermen extension every rest 20 sec…
1. 3 sets • 16 deadbugs • 12 plank to pushups • 8 barbell good mornings 2. Every 2’ for 10’ • 10 push presses @medium weight 3. For Time 20 rounds • 1 burpee pullup • 2 hspu’s • 3 box jumps 4. Acc. Work / 3 sets • 30 banded triceps curls •…
Mobility: Ankles+Hips Activation: 2 RDS – 8/8 Single Leg Glute Bridges – 8 Double DB Bent Over Rows – 10 Ballistic Cable Band Pull Through –…
A. Warm-up: Gym. + Amrap 6’ 25 Double-unders / 50 Simple 10 empty BB muscle snatch 20 Alt. Lunges 15/15s. Single-arm Push-up hold B. Practice in 5-8 min. (You can choose) Strict Ring MU Or Double-unders C. Metcon In 10 minutes: RX: 5 Rounds of: 35 Double-unders 15 Power snatch @ 35/20kg BB In the…
Mobility: General Activation: 3 RDS …
A. Warm-up: Gymn. + In pairs: 300m Row *partner shuttle Run 20 Alt. Shoulder taps in plank pos. (Face to face together) x 4 rounds (2/2) B. “Partner wod” Tc: 25’ For time: 50-40-30-20-10 Burpee Box jump-overs @ 60/50cm (for 2 person) 15 Syncron Thruster with plate + 15 Syncron Sit-ups btw. sets C. “Accessory” 12/12…
