A)
3 rounds not for time :
10 crab & reach
5 ‘get up Johnnie’
20″ hollow hold
B.)
E30″ for 22′ – 11 sets
1) 1 Turkish get up /Left arm
2) 5 Down ups
3) 1 Turkish Get Up /Right arm
4) 5 Down ups
C)
3 sets:
15″ star side plank/Left
15″ coppenhagen side plank /Left
15″ star s. p. /Right
15″ coppenhagen s. p. /Right
1′ glute bridge hold
A. Warm-up: 3 sets of: 8/8 Deadbug 8/8 Suitcase DL @ medium KB 15m ( 2x 7,5) monster walk w/ KB in goblet hold B. Strength/ Lifting Deadlift – work up to – about 75%-80% of your max ( or a heavy 3 rep ) in about 5 mins then, EMOM 6′ 3 Deadlift @ 75%-80%…
A. Warm-up: 20m Bear walk or 20 bear step 15/15 Single-Leg Glute bridge 30s. Hollow hold x 2 sets B. EMOM 10’ Odd: 20 Shoulder taps in Handstand pos. (Scaled – push-up pos.) Even: 30s. Squat pos. Hold (active) C. 12 Rounds for time: 15/12 Push-ups 30 Alt. Reverse lunges steps (weighted if it possible) …
1)5′ amrap * 8 OHS facing the wall * 6 BB sn deadlift + 6 sn high pull * 10 m bear crawl * 20 jumping jack 2)Lifting From 0:00 to 08:00 1 RM Power snatch (Open: 4x 3 same weight) From 08:00 to 14:00 /E2’MOM) BSQ x 3 reps@ 80-85 % 3)For time, TC: 12′ …
A. Gymn. + Activation 3rds.: • 20/20m lateral monster walks @plate • 10 scapula pull- ups • 12 hamstring curls @ring/fitball B. Weightlifting ☆ Snatch Complex 6×1 / 80% of 1RM P.Snatch/ 2′ rest • 1 Power Snatch + 1 Low Hang P.Snatch + 1 Hang P.Snatch ☆ Back Squat 4×7 / 2′ rest /…
1)3 rounds – 30 jumping jack + 30 mountain climber – 15 banded row – 30″/30″ side plank 2)4 sets for quality, 90″ rest btw sets – 10 double DB bench press – 10 double KB bent over row – 30″ plank 3)3 rounds ft: – 10 hang power snatch @35 /50 kg – 15 bar…
Wu: gymn+ hamstring mobility A: 2 rds 20 snow angel 10 wall sq 20 „S” 10 bb good morning 20 dead bug B: E2mom: 10 barbell bench row choose weight 20 band kb swing choose weight C: 3 rds 35/30 cal row 25/20 cal row 15/10 cal row 60 sec rest btw row D: bonus 3×12 dumbel good…
