A) gymn + 3 rounds
– 10 alt. crab & reach
– 10 alt. reverse lunges
– 30″ plank
– 10 ankle taps in push up pos.
B) 3 x 13 UB! strict pull-ups (use optimal band)
C) daily max
1 power snatch + 2 tng squat snatch + 3 ohs
(open:1 power snatch + 2 ohs)
D) Amrap 11′
– 30 box jumps @70/60
– 30 power snatches @35/20
– 30 box jump overs
– 30 hang power snatches
then max burpee box jump overs in the remaining time.
Wu: Gymn + wrist & elbow mobility A:3 rds 10 scapula push up to downdog 10 face pull Y press with easy band 10 frog jump 10 shoulder taps hs hold position B: 8min open hswlk practice rx:4 rds obstacle hswlk ( last 4 week ) C: Otm 30’ – 8-10 burpee box facing jump…
Warm up 2 rds * 30” reverse plank hold * 5 get up Johnny * 10 air squat with 2” pause at bottom * 200 m run Lifting, strength Back squat 4×3, same w. 2’ rest btw sets WOD 21-15-9 *thruster @25/40 kg * abmat sit up * heavy russian swing Cardio 10 min running…
Wu: Gymn+ thoracic & hip mobility A: 3 rds 10 sumo deadlift high pull 20/30 kg 15hip thrust 20/30 kg 8/8 one leg romanian dl B:Emom 10 3 band deadlift 55% ( focus on the technik) C:3 rds 10 front squat open 40/60 rx: 50/80 15 c2b 30 du 3 min rest 3 rds 10…
A. Warm-up: 50 Jumping jack 5 Inchworm 10 Banded good morning 10 Box steps @ 60/50cm 30s. HS hold 30s. Plank x 3 rounds B. Tng Broad jump @ 2RM! C. 6 Rounds for time: 50 Double-unders 5 Strict HSPU / 7 Kipping HSPU 1 Legless Rope climb / 1 Regular rope climb…
A) gymn + amrap 6′ 10 cal easy row 20 deadbugs B) 5 rft: – 9 T2B – 7 Ring dips (open:box dip) – 5 squat cleans @50-60-70-80-90/35-40-45-50-55 /Rest 1′ btw sets/ C) Emom 6′ 3 push jerk @ 70% D) 5×5 tempo (1-1-4-1) strict pull-ups (wide grip) E) 50 banded pull apart
A. Warm-up: Gymn + 3 sets of: 20 Alt. Shoulder tap in push-up pos. 10 Double KB Strict press @ easy KB 60s. Plank 20 Air squats B. 2 Snatch grip push press (behind the neck) + 2 Snatch grip push jerk (behind the neck) – from rack x 5 sets @ increasing weight …
