Wu: Gymn+hip,ankle, shoulder mobility
3 light rds
15 easy band pull
10 cat
A:7×2 snatch balance climbing heavy,
Open: focus technik
B: Amrap 12′
1-2-3-4…etc
Thruster 40/30kg
Lateral burpee
Am swing
C:3rds
10/10 windmill
10 sttb
D: Streching, SMR
Wu: gymn+ mobility A: 2rds 25 cal row 25 band good morning 25 hip trust B: 12 min Find your daily max 1 RM Sumo deadlift C: For time 50 shoulder press 40 /30/25kg D:EMOM 20 -15/12 cal skierg – 3-7 sand bag or slam ball clean+ over to shoulder – 20 m lunges du kb…
WU: 3-5’ gymnastic 2 rounds: 30m bear walk (2*15m) 16 Jumping lunge 20 Russian swing A. 4 sets: 1’ work/2’ rest Max reps Back squat @60% 1RM (if you work in pairs do it in delay, eg. Person#1: 0:00-1:00, Person#2: 1:30-2:30) B. 3 rounds for time: 75 Air squat 25 Power clean @40/30kg…
A1: 8-10min shoulder and hip mobility A2: AMRAP 5′ – 5-5 one arm light kb snatch 12/8 kg – 5 hindu push up – 5 -5 cossack squat B: 10min TC’ Rx: Find your max: 1 snatch pull + 1 hang snatch pull + 1 hang snatch + 3 ohs Open: Snatch practice: no max…
Wu: Gymn +Hip and Shoulder mobility A: 3 light rds 12 shoulder taps (hspu position) 10 tempo air sq 5211 8 bb sq clean 12 „S” B: In 10 min RX: Find your heavy complex, Open: focus on technics 1 power clean +1 hang sq clean +1 power jerk C: Every 3 min x 5 (15…
Warm up: 3 rft: – 20″ L.sit hold – 15 banded good morning – 10 m bear crawl – 1′ easy run A) Deadlift 3×3, not tng, same weight 2-3′ rest B)6’ AMRAP: 15 wallball 15 lateral burpee 15 thruster @ 20/15 kg barbell 3’ rest 6’ AMRAP: 15 box jump overs 15 power clean…
A)2 RFT: – 15 m Bear crawl – 15m Inchworm – 5/5 kettlebell windmill – 30” hollow hold – 200 m easy run B)Rx: Strict press 4x 2, same weight@~80 % of1 RM Open: Single arm KB strict press 4x 8/8, same weight D)16’ EMOM: 40” work/20” rest Rx: Min 1- T2B Min 2-Double KB…
