1)Warm up: running + hip mobility
2) 3 rds:
– 20” handstand hold by wall
– 10/10 m bottom up KB carry
– 30” superman hold
3)Lifting, strength
BSQ 3x 5@~ 85% of 1 RM
4)15’ EMOM
5 pull up+ 10 push up +15 air squat
Less number when out of minute, like 3 pull up, 8 push up, 13 air squat, etc…
5)Plank : arms on SMR!
6’ EMOM 35” hold/ 25” rest
Wu: gymn+ Elbow and ankle mobility A: 3rds 10 down up 15 good morning with band 8/8 one arm c&j wit easy dumbell 8/8 one leg hip thrust B: squat clean and jerk climbing For time 10 reps 50% 8 reps 60% 6 reps 70% 4 reps 75-80% 2 reps 80-85 % C:Run time 5×400…
Warm up 3 rds * 250 m row * 30” plank *10 banded good morning *6 barbell press Lifting, strength Cluster daily max in 8’ WOD 20’ amrap * 400 m run * 10 thruster@35/50 kg * 15 push up Acc. Hollow rock 3×20
A. Gymn. + 4 rounds 20”/20” copenhagen side plank 20/20 m front rack carry @ 16/20 KB 40” superman hold B. Weightlifting /rest 2′ btw. sets/ 5×1 complex @82-85 % of power clean max /no tng!!!/ 1 P.Clean + 1 Jerk + 1 Low hang power clean + 1 Jerk C. 5 rounds…
A)Warm up saolin+ hip mobility + some running B)Lifting, strength a)Squat clean 1 RM in 10’ C)WOD a)6’ AMRAP ladder * 1,2,3…. Ring MU/Bar MU/ CtB * always 35 DU/ 70 SU b)10’ AMRAP *10 burpee *20 air squat * 20 abmat sit up * 30 jumping jack D) Acc. 3 rnft: * 10 bent…
1)5′ amrap – 6/6 shoulder taps in push up pos. and 6 HR push up – 1′ easy row – 10 air squat 2)4 sets, 90″ rest btw sets – Bench press x 6 reps – Rope climb x 2 3)5 rounds for time – 10 double dumbbell thruster – 15 sit up /10 GHD…
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…
