A. Warm-up: Gymn. + 3 sets:
200m Run
20 Walking lunges
15 Push-ups
15 Air squats
B. Alt. Back rack lunges @ 10RM
C. For time: TC: 24’
400m Run
22 Weighted Box steps @ 1×22.5/15kg DB
400m Run
45 Wall ball @ 9/6kg
400m Run
45 Wall ball @ 9/6kg
400m Run
22 Weighted Box steps @ 1×22.5/15kg DB
400m Run
A. Gym. + Scapula activation 2 rounds: 20 banded pull- aparts 20″ active dead hang B. Upper body strength 3 sets 5/8 false grip strict ring pull- ups 5/8 ring dips 10 bent over rows @40/50 C. Core strength 4 sets (1’ rest btw sets) 20 GHD sit- ups / 20 weighted butterfly…
Wu: Gymn + smr + mobility A: 2 rds 12 alt db snatch light 12 med ball cluster 24 bird dog B. Wodzilla 1 rds 10 du 10 snatch (60/40) open 50/30 crosstraining 25/20/15 kg plate 2 rds 20 du 6 muscle up open: pull up + ring dip or push up crosstraining ring row+…
A) Warm up 9’ EMOM Min 1- 50-60 SU Min 2- 15” L-sit hold on bar + 15” hollow hold Min 3- 20-25” HS hold (freee or by wall) B)Lifting, strength a)Back squat 4×3,same w.@~ 85-90% of 1 RM+ 1x AMRAP set b) HSPU 6’ EMOM 6-10 reps C)Aerob capacity 🙂 Run 15’ outside (when…
Wu: Gymn + wrist & thoracic mobility A: 3 rds 10 scapula pull up 10 shoulder taps in handstand hold 20 jumping jack 20 alt jumping lunges B: open: kipping and butterfly pull up practice rx: bar komplex: 1 strict pull up + 1 butterfly pu + 1 c2b + 1 bar mu + 1…
A. Warm-up: Gymn. + 3 min. Cardio machine! Then.. 2 Rounds of: 10/10 Single-Leg glute bridge 10/10 Single-Leg RDL 10 Push-ups Then.. Barbell warm-up B. Every 3’ x 7 sets (21 min.) Squat clean + Jerk x 5 reps *Start with 50-55% of 1RM *Increase + 2.5 or 5kg every 3 min. *No…
A. Gym. + Scapula activation + Hip mobility + 5′ moderate tempo row/bike B. 3 sets: 5/8 false grip strict ring pull- ups 16 alt. pendlay rows @2x 16/24 C. Core strength 3-4 sets (1’ rest btw sets) 20 Double leg lifts on parallettes 20 V- ups 20 Crunches D. AMRAP 12‘ 8 Alt….
