Wu: Gymn+ shoulder and elbow mobility
A: 3 light rds
– 10 hand climb+ snow angel
– 10 get up jhonnie
– 10 plank to push up
– 5 burpee+ air sq
B: 5×3/3 Turkish Get Up
climbing to heavy
C: 8 min HSPU, Pull Up, MU practice
D: E2MOM x6
– 5-8 kb snatch left arm
– 10 K2E
– 10 Wall ball
– 5-8 kb snatch right arm
E: then AMRAP SMR
WU: 3-5’ gymnastic 3 rounds: 10 Ring row 10 Jumping squat 10 KB Shoulder press – light A. 3 rounds: 45″ MU (ring or bar) (Open: pullup) 45″ rest 45″ Ring dips (Open: Banded or Dip on box) 45″ rest 45″ OH Walking lunge 20/10kg (Open: 15/10) 45″ rest B. EMOM 10′ Rx:…
A: 8 min active mobility B: 3 light rds „BB” warm up 3 muscle clean 4/4 front rack lunges step 5 thruster 6 burpee pull up 7 hindu push up 8 cossack squat C: Every 90 sec x 8set 3 position clean RX: climbing, Open: max load 80% 1 high hang clean + 1 hang clean…
Warm-up: Gymn. + Amrap 6’ 12m Walking lunges 12m Broad jump 15 Push-ups 15 R. Swing @ 12-16-20kg KB A. 3 sets of: 3 TGU – left arm 10 Toes to bar (strict if it possible) 3 TGU – right arm 10 Strict pull-ups Rest 60-90s. btw. sets *use moderate KB for TGU …
Wu: Gymn+ Amrap 7′ 20 dead bug 20 invers dead bug 10 squat rock 30 jumping jack A: 10 min Hspu, Hand stand walk practice B: Emom 30′ – 50 du/ 100 simple – 12 alt box step w. du heavy kb – 15/12 cal row – 10-15 hrpu + 15-20 air sq – 30…
Warm up: gymn + mobility A: 3 light rds 15 good morning w. band 10/10 windmill+press 5/10kg plate 15 barbell glute bridges B: OTM 16′ – 10 deadlift Rx: 100/60kg Open: 80/40kg – 12 floor press Rx: 24-32kg/12-20kg Open: 16-24kg/8-16kg kettlebell – 10 barbell row RX: 70/50 kg Open: 50/35kg – 8 push press Rx:…
warm up: gymn+ shoulder and hip mobility A: 6’amrap 10 back to wall donkey kicks 10 shoulder taps in hand stand position Open: Pike position (BOX) 5 snatch balance rx: bb open: pvc 5 ohs w. pvc rx: bb, open: pvc B:12 min Find your 3 RM Hang Squat Snatch Open: Hang Power Snatch C:15…
