A) gymn + 100m spider walk
*e30″ : 2 alt. Vups
B) daily max in 7′
1/1 bottom up KB TGU
C) 5 sets:
– 6 heavy bench press
– 10/8 cal row
– 12 medball squat cleans @15/9
– 1′ rest btw
D) 50 KBS for time @24/16
*every break: + 5 KBS
E) 2x 15 abmat sit ups
+(immediately) 30″ ring (or trx) push up hold
A. Gym. + Scapula activation B. 3 sets 8-10 Weighted strict pull- ups (same weight) 18 alt. chest supported row @ heavy DB C. Core strength 3-4 sets (1’ rest btw sets) 20” L- hang hold 15 GHDSU’s / 15 weighted abmat situps Max rep strict T2B D. For time: @heavy dumbbell 30 DB Snatch…
A. Games, then barbell warm- up B. For time: Buy in: Rx: 100 Double- unders / Open: 50 Double- unders 10 rounds: 10 Thrusters 40/30 10 Lateral burpees Cash out: Rx: 100 / Open: 50 Double- unders C. Stretching, Focus on the hip and shoulders!
Shaolin warm-up + 3 sets: 1’30” Row 10-10 Cross body single arm deadlifts @DB 50″ Plank A. Amrap 4′ 10 Deadlifts @60/40 10 Bar facing burpees Rest 2′ Amrap 4′ 8 Deadlifts @80/55 8 Bar facing burpees Rest 2′ Amrap 4′ 6 Deadlifts @100/70 6 Bar facing burpees (Open: You choose weight and increase every…
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. 3 Rounds of: 60s. Shuttle Run 10m Tiger crawl – forward 10m Tiger crawl – backward 15 Air squat 15 Sit-ups B. Practice in 5-8 min. (You can choose one) Toes to bar Or Handstand walk C. For time: RX: 10-8-6-4-2 reps of: Bench press @ you choose weight Box jump @ 70/60cm Rest…
A) gymn + AMRAP 5′ 5 strict press @empty bar 7 air squats 9 sit ups 11 good mornings @empty bar B) max reps of def. Strict HSPU (From 2*10/5 kg plate), then 2 sets from the ground : add 1rep to the last weeks 70% C) 4*5 power snatches , climbing from 55% of…
