A. Warm-up: Gymn. +
20s. Running
8 down ups
20s. Jumping Jack
8 Downward Alternating Toe Touch
x3 sets
B. 250 sit up
Every 25 reps do:
• 5-5 Bulgarian split squat
• 10 Skater Jump
• 15 Air Squat
C. 5 sets of: 25s. work / 10 s. rest
25s. – Plank
10s. – rest
25s. – Alternating Shoulder Taps in Push Up Position
10s. -rest
Wu:gymn+ ankle mobility A: 3 rds /light/ 3 wall climb 6 strict chin pull up 9 kb sdhp 12 cal row B: 4 rds 10 barbell row climbing heavy /focus technic/ 20 russian swing climbing heavy /focus technic/ Rest 90-120 sec C: For time 5 rds 20 push up 20 m walking lunges oh 20/10…
Wu: gymn + ankle & elbow mob A: 3 rds 12 lateral box step 30 m bear walk 12 cal skierg B:10 min Split jerk technic / practice C: For time 30 hang clean and jerk 30/20 (rx 40/30)2 30 lateral burpee 30 hang snatch 30/20 ( rx 40/30) -15 wall climb /hspu (rx strict hspu)…
Wu:gymn+ wirst mobility A:3 rds 5 wall walk 9 bb power sn 13 wb clean 17 cal row B: 5×3 power snatch choose weight C:3×6 snatch high pull D: 100 reverse lunges wall balls shot to target 9/6 Every rest, 10 deadlift 100/60 kg open(60/35) E:50 abwheel 50 hip extension
A. Gymn. + Games B. Every 4′ min for 32′ First 4′ • 25 down- ups • 25 hrpu’s • 25 abmat sit- ups Second 4′ • 40″ plank • 40″ glute bridge hold • 10/10 split squats @medium kb C. Stretching
1)3 sets – 15 pulldown in superman – 10 sit up to reverse bridge – 20”/20” single leg hip thrust hold 2)18’ amrap – 8/8 Hop over lunges – 8 Wall climb – 16 power clean/ 2x ásványvíz – 16 down up 3)3 sets, not for time – Cross body crunch x 10/10 – alt….
A) gymn + 3 sets : – 10 steps spider walk – 5 cat camel – 10 OHS w/ PVC pipe – 5 pass through – 5 tempo air squats /5-3-x-1/ B) 1 rep max Squat Snatch ! C) AMRAP 9′ – 7 hang squat snatches @30/20 – 7 box jumps @60/50 D) 2 sets…
