Wu: Gymn+Pvc mobility
A:3rds
14 cal row
14 hrpu
14 skeater jump
14 hip thrust
B: 10 tc
5 reps Partner deadlift (climbing)
C: Amrap 14′ Valentin Day
14 syncro wb
14 syncro ttb or ttchest
14 syncro air sq jump
2x 14 m partner carry
14 syncro dl 70/50
14 syncro Gtoh 20/10 plate
D: 14 peg board all team
E: streching
Wu:gymn+ shoulder mob A: 1 rd Light 30 jumping jack 30 box alt step 30 cal row 30 snow angel 30 barbell thruster B:C&J 1×3 65% 1×3 70% 3×3 70%+ C: For time 16-12-8-4 Clean rx(60/30-70/35-80/40-90/45) open (40/20-50/25-55/30-60/35) Burpee box jump over 60/50 D:4x 30 sec L pull hold + 5 sttb E:streching
A) gymn + 2 sets of : – 14 alt. Single leg hip thrusts – 14 deadbugs – 14 toe touches in push up pos. – 14 jumping squats B) 1 reps max Squat Clean & Jerk ! C) EMOM 15′ 1) 10 T2B + 1 Man Maker 2) 10 WB + 2 Devil Presses…
A: 2 rds 30 shoulder taps in push up position 30 knee to elbow 30 hip thrust B: „CONFUCIO” 3 rds 100 jumping jack 25 burpees 50 sit up 100 jumping jacks 25 burpees 50 leg raises C: Streching
A) gymn B) E3′ for 30′ – 10 sets 1) 10 alt. candlestick roll to pistol + easy row in the ramining time 2) 3 rope climb asc. + 10 steps onto the plate in handstand position + easy ski/bike C) Be relaxed and hold the poses for 1 full minutes : – crossed leg forward bend…
A, 6 hand climb 20/20 sec side plank 6 down ups *3 round B, Piramis 6 diamond push up 9 tuck ups 12 alt. Front lunges 15 hr push up 12 alt. Back lunges 9 tuck ups 6 diamond push up *4 round, 1 min rest between the cycles C, 15 sec work – 5…
A. Intensive SMR in 8 min., then 3 Rds.: • 2′ row/ski • 30″ reverse plank • 30 single- unders B. AMRAP 25′ • 400m Run • 3 Pegboards / Legless rope climb / Regular rope climb • 24 Alt. reverse lunges • 36 DU’s C. Stretching. Focus on the upper body and hip.
