Warm up:
3 rounds:
A) Lifting, strength
Every 2′ for 12′: Clean + Jerk + Front squat
– increasing weight
B)For time /TC: 12’/
– 50 kipping HSPU/ 50 Box push up
– 50 wall ball
– 200 DU/ 350 SU
C) +
Single leg barbell hip thrust 3x 8/8
A) gymn + 3 rounds: – 60m shuttle run – 6 jumping squats – 6 hindu push ups B) Amrap 20′ 400m row 12 alt. shrimp squats 6 m hsw (open: 12 steps HS march) C) 5×5 banded deadlift, climbing D) 2 x 35 UB abmat sit ups
Wu: Gymn + shoulder & wrist mobility A: 2 rds 1min work 15 sec rest and change – skierg – lateral box step over – wall climb – bench T-spine mobilization (pvc) B: Otm 8’ – 3 shoulder press (+5% last week) – 7-8 bar muscle up open: c2b + ring dip or pull up…
Wu: Gymn+shoulder and hip mob A:10 min open: kipping / butterfly pull up practice rx:7set 1ttb+1c2b+1bar mu B:5x4min 200m run 12 kb tatters 24/16kg 12 pull up C:3 set 6/6 one leg romanian deadlift 12 barbell side 12 barbell good morning D: streching
A)Warm up: 2 rounds * 6 OHS facing the wall * 6 goblet squat with 2” pause * 12 dead bug * 200 m run B)Lifting, strength a)OHS daily 3 rep in 8’ b)Back squat 3×2, same w.@~90-92.5 % of 1 RM 2-3’ rest btw sets C)WOD: 25’ AMRAP – 20 alt. DB/KB snatch@12-20 kg…
A. Gymn.+ AMRAP 6′ 12 air squats 12 crab & reach 6/6 shoulder presses 1/1 TGU B. Lower Body Strenght 4 sets: 8/8 single leg RDL 16 alt. pistols C. WOD: For Time: 10-9-8-7-6-5-4-3-2-1 @40/30 kg OHSquat Pull- up Ring Dip D. Acc. Work 100 side bands @empty bar
A) Gymn + 4 RNFT: – 3 get up Johnie – 6 alt T2B – 6 clappin’ push ups – 9 RKC swings @easy B) EMOM 30′ – 5 sets 1) 10 alt pistols 2) 15/11 cal ski 3) 15 KBS @28/20 4) 10 alt pistols 5) 15/11 cal Assbike 6) 7 T2B + 21…
