Wu:
3 set
12 90/90 hip
12 alt kb halo
6 reversee burpee
3 wall walk
50 simple under
Metcon:
10 rds
32 du 64 simple
8 alt devil press
Back Squat:
5×5 reps 60-70%
3-4 set:
10s Hollow rock
10s Hollow Hold
10s V-ups
10s Hollow hold
STRECHING & SMR
Wu: 3 rds 10 “S” 10 90/90” 30 m bear walk HYROX: 2 rds 300 m inga run 30 wall ball heavy 12/9 600 m cardio / x2 bikeerg 60 m lunges w. Double kb 60 m burpee broad jump 300 m inga run 30 toes to bar 600 m cardio / x2 bikeerg…
Warm up: 3 sets 15/12 cal cardio 20 banded good morning 5/5 windmill 30” hollow rock Strength: 4 sets 5 deadlift 76% 5 seated box jump Emom 5” 30” skeater jump Metcon: 21-15-9-15-21 Cal row Heavy Am kb swing 32/24kg Accessory: 4x 10 hamstring walk 10 sttb
Warm-Up 2 sets 1:30 Cardio 6 inchworm 0:30 Handstand Hold 60 Simple Under Strength Bench Press 1×10 50% 1×8 60% 1×6 67% 3×6 73% Metcon For Time 50 DU 15 m Farmer Carry 2×32/2×24 kg 30 m Handstand Walk 50 DU 15 m Farmer Carry 22,5 m HSW 50…
Warm up: 15/12 cal skierg 20 banded good morning 10/10 single arm kettlebell strict press 20 heels over db-kb Skill / Strength: 5min Establish a Set of Max Unbroken Strict Handstand Push Up / Box Pike Hspu / Hspu practice 3 sets Strict Hspu 50% Bench Press: 3×10 (55-65 %) Metcon: 3…
Warm-Up 3sets 1:00 Cardio 10/10 DB Clean and Jerk (light) 6 inchworm 15 Glute Bridge Strength 5×1 Strict Press 90-95% Rest 1:00 Metcon Open 25.3 For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie…
Warm-Up 3 Sets 15 Cal Row 10/10 Singel Leg Dumbbell RDL 20 Banded Upright Row 15 V-Up Strength EMOM9 1.200/180m Row(0:45) 2.200/180m Row 3.0:30 Max Rep Kipping HSPU / Dumbbell Push Press Band Assisted Strict Pull-Up 5×15 Rest 1:30 Metcon Amrap 9 6 Shuttle Run (“rep”= 7,5m Down + 7,5m Back) 3-6-9-12…..Hang Squat…
