Gymn. + A. 3 rounds:
1′ Plank
20 m Bear walk
30 Jumping Jacks
B. For Time TC’10’
50 Burpee T2B’s
* EMOM 30 Du’s / 50 Single
C. 6 Unbroken sets of
4 Hip taps in HS pos. + 8 Shoulder taps in HS p. + 16 HS march
* Every fail: 5 HSPU’s penalty
/1′ rest btw sets/
D. Acc. Work
4-5 sets
8/10 Deficit KB Deadlifts
(use heavy db kB and standing on 1-2 x 20 kg plate)
A. Games + animal walks B. Partner workout 150 Box jumps 150 Wallballs 150 Bar facing burpees 150 Pull- ups 150 Air Squats 150 Push jerks 35/25 300 DU’S / 100 DU’S C. Acc. work 100 OH sit- ups @plate D. Stretching
A) gymn + 3 rnft – 20 jumping jacks – 20″ plank – 10 sdhp – 10 goblet squats – 5 push ups B) open 20.3 C) 4×4 Back squat @85% D) 4 sets: 30 legs over the parallettes 50m slam ball/sand bag carry (only bear hug) E) 50 deltoid raises @2×5/2,5 plate
A. Warm-up: Gymn. + Hip mobility Then.. Amrap 8’ 12m Duck walk 12 Cossack squats 12 HR push-ups 12 Band pull-apart B. Squat clean + Front squat + Jerk @ go to heavy! C. For time: 25-20-15-10-5 Push Jerk @ 42.5/30kg *10 Front Squats after each set Tc: 9’ D. Accessory: 25…
A. Gymn. + 3 rounds: 1”/1” side plank 20/20 m single arm bottoms up kettlebell carry @ 8/12KB 15 good mornings @barbell B. Weightlifting 7×1 complex @85-90% of P.Clean max /no tng/ Rest 1’30”-2′ 1 P.Clean+ 1 Hang P.Clean+ Jerk C. EMOM 16′ 1. 15/12 cals row 2. 20 air squats 3. 50…
Wu: Gymn + shaolin + thoracic mobility A: 3 rds 20 m walking stiff leg deadlift [easy kb or dumbell] 10 hindu push up 5/5 one leg burpee box jump 40/50cm B: E2mom x 5 – 8 alternating pistol w. Kb 8/12 kg – 3-5 bench press {+5 % last week} C: On the 7min…
Wu: Gymn + hip & wrist mobility A: 3 light rds 10 alt box step front rack w kb 12/16 10 kb thruster 20 dead bug B: E2mom x 5 1 cluster + 1 thruster + 2 front squat (climbing heavy) C: Run Track Every 5 min x3 800 m D: Acc 3 set…
