Wu: Gymn + elbow & back mobility
A: 3 rds
5 get up jhonnie + burpee
7/7 skater jump
9 trx row
11 med ball squat clean
B: E90 x 6
– 2 squat clean (climbing heavy10 sec btw reps)
– 12-15 push up
C: Run Track
0-6 min: 1000m
6-11min: 800 m
11-15 min: 600 m
15-18 min: 400 m
18-19 min: 200 m
D: 3 rds
10 barbell biceps curls
10 barbell triceps
10 bench press w du kb
30 sec rest btw set
Strech
A. Warm-up: Gymn. + Hip mobility Then.. 2 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps Single-Leg RDL x 15/15 reps @ without w. Single-ARM Strict press x 15/15 reps Alt. V-ups x 20 reps 60s. Squat pos. Hold B. For time: 12-9-6 reps of: TC: 7’ STOH @ 60/35kg Front squat…
A. Warm-up Together B. For Time Buy-in: 800 m Run or Bike 20 rounds: 5 wall-balls @9/6 3 BMU/ 5 C2B/ 7 Pull-ups 7 SDHP @42,5/30 Cash-out: 800 m Run or Bike
A) gymn + 100m tiger walk *e30″ : 1 burpee B) daily max split jerk in 12′ C) Amrap 3′ / Rest 1′ 1) ski 2) alt. DB snatch 3) row 4) Burpee t2b 5) sigle arm OHS @KB D) acc. : 100 russian twists @10/5 * every break : 10 sit ups
A. Warm-up: 100 Single-unders 10 TRX Face pull 10/10 Single-Leg glute bridge 45/45s. Side plank x 3 sets B. Practice in 5-8 min. (You can choose one) Ring MU Or Double-unders Then, 1 set of: Max reps unbroken Ring MU or Max reps unbroken Double-unders C. 10 Rounds for time: RX: 3 Ring MU 10m…
A) gymn + games B) ‘Sisson’ Amrap 20′ (rx:in weight vest) 1 rope climb asc. 5 burpees 200m run C) 4 sets: 15″ L-sit on parallettes 10 ring push ups +(immediately) 15″ Ring push up hold 10 good mornings @30/20kg
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