A. Gymn. + Scapula activation
B. 3 sets / 2′ rest
• 5 strict pull-ups
• 10 chest supported rows @medium DB
• 10 lat. pull down
C. Core Strenght 3-4 sets /1′ rest
▪︎ 40″ plank
▪︎ 15 weighted abmat sit-ups
D. Metcon
For time
20-18-16-18-20 T2B’s
10-12-14-12-10 SDHP’s
/weight: RX: 50/35 OPEN: 40/25 BEGINNER: 30/15
E: Acc
Biceps Curls
3×15 @medium weight/empty bar
Mobility: Shoulders + Spine Activation: 2 RDS + BB WU – 1 Length Bunny Hops …
A. Warm-up: Gymn. + Amrap 8’ 45s. Jump Rope 10 Down-ups 20 Alt. V-ups B. Double-unders practice in 5-8 min. (If you can, accumulate 300reps) C: Emom 8 – 16-20 kneelig see saw kb press – 4-12 chin up D. Metcon 10 Rounds for time: 10 Alt. DB snatch @ 22.5/15kg (RX…
SMR & GYMNASTIC & MOBILITY A: 3 sets 2 wall climb 4 down up 8 air squat 10 lateral box steps over B: „Marathon” 2 rds 500 run / 650 m row 26 hrpu 500 m run / 650 m row 26 am swing 24/16 sc/ct:12-16 500 m run / 650 m row…
A. Warm-up: 100 Single-unders 10 TRX Face pull 10/10 Single-Leg glute bridge 45/45s. Side plank x 3 sets B. Practice in 5-8 min. (You can choose one) Ring MU Or Double-unders Then, 1 set of: Max reps unbroken Ring MU or Max reps unbroken Double-unders C. 10 Rounds for time: RX: 3 Ring MU 10m…
Wu: gymn+ shaolin A: 3 light rds 15 cat caw 8 get up jhonnie 15 kb tatters B: E2mom x5 – 8 Front squat – 12 ttb C: Metcon 20 rds 5 db thrusters choose weight rx 2×22,5 3 db burpee over 1 devils press D: Accessory 3-4 rds 15 shoulder band 15 biceps…
Wu: gymn+Hip mobility A:3 light rds 6/6 romanian kb dl 6/6 kb clean&jerk 6/6 alt leg hand climb Then 3 rds 10 m hswlk 10 scapula pull up B: Every 3 min x 6 20/18 cal row Clean&Jerk 20/18cal row 1rd: 6×50% 2rd: 5×60% 3rd: 4×70% 4rd: 3×75% 5rd: 2×80% 6rd: 1×85% C:Metcon Amrap 6′…
