A. Gymn. + games + 2rds
• 20m bear walk
• 40″ plank with alt leg. raises
• 20m tiger walk
• 25″ reverse plank
B. Weekend Wod / Amrap 30′
• 100 cals row
• 30 burpee over the row
• 50 air squats
• 30 abmat sit- ups
C. Stretching 🙂
A. Intensive SMR + 2 Rds.: • 2′ ski/row • 30″ handstand hold • 20″ dead hang • 20/20m monster walk B. AMRAP 30′ • 400m run / 550m row • 10 burpee box get overs @100/120cm • 5 wall walks • 3 ring muscle- ups/ 5 bar muscle- ups / 7 c2b’s / 9…
Wu: Gymn+ thoracic & hip mobility A: 3 rds 10 sumo deadlift high pull 20/30 kg 15hip thrust 20/30 kg 8/8 one leg romanian dl B:Emom 10 2 snatch , start 40-45% ( focus on the technik) C:3 rds 10 front squat open 40/60 rx: 50/80 basic double kettlebell 15 c2b 30 du 3 min…
Mobility: Hips+Ankles + Shoulder Practice 8′ min: hspu, hswlk, muscle up, pull up, c2b A. 24′ AMRAP – 1000/800m Row – 2000/1600 m bike – 800/700 m skierg – 15 target burpee B. For…
A. Warm-up: Gymn. + Hip mobility Then.. 3 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps Single-Leg RDL x 10/10 reps @ without w. Single-Leg glute Bridge hold x 20/20s. Alt. V-ups x 20 reps B. Every 2’ x 5 sets Front squat x 4-5 reps @ 60-70% of 1RM C. Weighted Strict…
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…
Mobility: General Activation: 2 RDS …
