A) gymn +
AMRAP 6′
8 scapula pull ups
12 shoulder taps in push up pos.
8 banded pull-aparts
36 jumping jacks
B) Max reps weighted strict pull ups, then
@10/5kg plate
2 sets : add 1 rep to the last week’s score
( wo/weight )
C) EMOM 8′
2 Push jerk from rack @ 75%
D) AMRAP 11′
50 KBS @24/16
40 DU
30m bear crawl
20 T2B
10m OHWL
E) Acc: 3×8/8 half kneeling DB Row
Wu: SMR + thoracic & hamstring mobility A: 45 s work 15 sec change and rest 2 rds – sumo deadlift high pull w. Kb 12/16 – cat camel – 90/90 hip mobility – hip alt thrust B: E90’ x 8 3 banded deadlift 60% ( focus on technik & speed) C: For time buy…
A) 8′ SMR + gymn + 3 sets of ‐ 30 jumping jacks ‐ 7 down ups B) EMOM 30′ (50″ w / 10″ r) 1) Row 2) Shuttle Run 3) Burpee C) 3 sets: – 20 barbell side band – 20 alt. leg raises in plank
A) gymn + 200 simple unders *E30″ : 1 V-ups B) EMOM (40″ work – 20″ rest) 21′ – 3 sets 1) Slam ball over the shoulder @heavy 2) GHDSU 3) STOH @60/40 4) DU 5) Assbike 6) Burpee pull-ups (rx:c2b) 7) Walking lunges @doubleKB, 2×20/12 C) 5×5 tempo deadlifts, across (4-0-X-1)* *X = ½…
NWu: Gymn + shoulder & ankle mobility A: 3 rds 12 “S” 14 frog jump 16 alt romanian kb deadlift 12/16 20 bicylce abs B:E90’x5 2 position Squat Snatch= 1 snatch floor + 1 hang snatch 10 wall ball 6/9/12/15 kg C: BSQ 3×1 90% 2×8-10 80% D: For time 3 rds 7 burpee pull up…
A. Gymn. + Warm-up together B. For max reps target burpee 4 rounds of 5′ /3′ rest btw, sets/ 400m row 60 DU’s / 100 Single-unders 20 SDHP’s @42,5/35 × max reps target burpee C. Cool down
Shaolin warm-up + 3 sets: 1’30” Row 10-10 Cross body single arm deadlifts @DB 50″ Plank A. Amrap 4′ 10 Deadlifts @60/40 10 Bar facing burpees Rest 2′ Amrap 4′ 8 Deadlifts @80/55 8 Bar facing burpees Rest 2′ Amrap 4′ 6 Deadlifts @100/70 6 Bar facing burpees (Open: You choose weight and increase every…
