Gymn + wu
A) E90″ for 7’30” – 5sets
8 shoulder press @50-40/35-25, immediately into 16 UB push ups
B)3*20 fsq , climbing (in 10′)
C) E30″ for 16′ – 8sets
1) 8 pull ups
2) 6 target burpees
3) 8 T2B
4) 6 box overs
D) 60 bb side band
WU: 3-5’ gymnastic 3 slow round: – 10 Slow pushup – 20m bear walk – 10 Russian swing – heavy A. 3 rounds for quality: – 6-8 HSPU (deficit or regular, strict or kipping) (Open: Box HSPU or Z-press) – 8-10 Strict T2B (Open: Hanging Leg raises) B. E90″ – 3 sets (speed focus) 3…
WU: 3-5’ gymnastic 3 slow round: – 10 KeljFelJani – 25 DU – 15 Light WB A. E2’ – 4 sets Front squat x 8 reps – @60% 1RM (from the floor) and then…. E90” – 4 sets 2 Push jerk – same weight (from the floor) B. 2 rounds for…
Warm up: 5’ amrap – 30 m Bear Crawl – 20 Scapula Push up – 30” Plank hold+ 30” Superman hold In remaining time AMRAP Burpee@ warm up pace A)3 sets: – Half kneeling dumbbell hang clean+press x 5/5 – Narrow grip push up x 8-12 – Bottom up KB carry x 20”/20” 90” rest B)For…
Warm up: 4’ AMRAP – 20 shoulder taps in plank – 20” reverse plank hold – 10 russian swing – 10 scapula pullup A)OTM 8’ Odd: Weighted strict pullup x 5 (Open: strict pullup or banded pullup) Even: Strict HSPU x8-10 (Open: kipping or L-sit dumbbell press) B)Back squat 3×3, same weight 2’ rest C)For time:…
WU: 3-5’ gymn 3 rounds: 5/5 Around the head in half kneeling position 5/5 Windmill with light weight 10 Wall facing OH squat A. Squat snatch: Find your daily heavy double in 10 min Then: 2 x 2 @90% of daily heavy double 2 x 3 @80% B. Thruster: Find your daily…
A. Warm-up: 3 rounds of: 12 Down ups 6/6 Single Leg glute bridge on floor 12 jumping squats 50m KB goblet carry (kb don’t touch the chest) B. In 10 minutes: RX: Cluster 1RM OPEN: Cluster + Thruster @ moderate weight x 7 sets C. For time: 12-9-6 Cluster 400m Run btw. sets RX: 70/45kg …
