Mobility: Ankles+Hips
Activation: 3 RDS
– 10 Hollow-Arch Swings
– 60″ Plank
– 5 WallBall Bear Hug Squats+15″ Active Squat Hold
A. Back Squats
5×4 @80% /2′ Rest
B. 11′ AMRAP
2,4,6,8….
-T2B
-Wallballs @9/6
-Shuttle Run
T2B: RX: T2B / OPEN: V-UP / BEGINNER: SIT-UP
WB: RX: @9/6 / OPEN: @6/4 / BEGINNER: @6/4
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%…
1)6′ amrap * 7/7 bird dog * 7/7 side plank rotation * 7/7 single leg hip thrust * 20″ wall sit * 7 BB press * 30″ high knee run 2)Lifting: Rack jerk (split or push jerk) 4×2, climbing, 90″ rest btw sets 3)Strict HSPU 6x 2-5 reps 30″-1′ rest btw sets Rx: deficit Open:…
A: 3 sets 10 knee step up 8 hindu push up 10 windshield viper B:” EVITA” 5rds For Time 8 deadlift Á.víz/weight/db/kb 16 russian swings 150 simple under C: 3rds ABS Party 15 leg raise to hip 15/15 side crunches
A: 3 set 0-45 sec: 45 sec high knee run 1:00-1:45sec: 45 secplank to push up 2:00-2:45sec: 45 sec jumping jack 3:00-3:45 eec: 45 sec deep squat hold B: „Saturday Party” 250 simple under 50 alt snatch w. Bottle/ weight/kb/db 200 simple under 40 alt snatch 150 simple under 30 alt snatch 100 simple under…
1)Warm up: hip + th mobility, some animals 2)10’OTM Odd: 3-5 rope T2B Even: 12 dual KB deadlift with band 3)Front squat 5×3, same weight 2′ rest btw sets 4)2x 8′ AMRAP with 4′ rest btw rounds First AMRAP: 300 m row, 10 burpee over rower, 30″ superman hold Second AMRAP: 12 wallball, 6/6 kettlebell…
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:…
