Mobility: Shoulders+Spine
Activation: 2 RDS
– 10 BB Shoulder presses
– 10 Ring Rows
– 60″ Simple Under
A. HSW Practice 10-15″
B. Strict Pull-Ups_5 sets
20″ on for max reps
1’10” Rest
C. 5 RFT:
– 10 Push Presses @40/30
– 20 Air Squats
– 30 DU
RX: STR. PULL-UPS / OPEN&BEGINNER RING ROWS
PP: RX @40/30 / OPEN @30/20 / BEGINNER @EMPTY BB
RX: 30 DU / OPEN: 40″ ACTIVE DU PRACT / BEGINNER: 60 SU
HOMEBODY 45. NAP A: 3 rds 10 glute bridge 10/10 shoulder taps in push up position 40″ plank 10 Jumping Jack B: 3rds 14/14 cossack squat 14/14 shoulder press 14/14 crossing balance lunges 14/14 single arm row C: Tabata 20″ work/ 10″ rest 4 rds Mountain climbers Burpee HRPU 1′ rest 4 rds Air squat…
A. Warm-up: Amrap 5′ – in a slow, moderate pace 6 sumo deadlift 6 sumo deadlift high pull 6 russian swing 6 goblet squat @ light KB ( 12 / 8 kg ) B. Strength / Lifting EMOM 3′ x 3 sets ( 1′ rest btw. sets) * increase the weight in every set! …
A: Warm Up: 0-1 min: Run 1-2 min: Alternating shoulder taps in push up position 2-3 min: Standing position knee to elbow 3-4 min: Opposite arm / leg raises in superman position 4-5 min: Rest x 2 – 4 sets B: For Time 50 Hand climb 45 sec rest 30 Hand climb 30 sec rest…
A) gymn + 2 sets of : – 2/2 TGU – 8 cossack squat – 8 ring rows – 20 jumping jacks B) MAX REPETITION Strict Pull-up ! (max 3 attemps) C) 5 sets of: – 8 zercher squat, inc. – 10/10 single leg hip thrusts (2″ pause at top) D) 30 Burpee & SB Over…
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 /…
A. Gymn. + Warm-up: 15/15 Single-arm Russian Swing @ Easy! 20 Plank to Push-ups 60s. Squat pos. hold 30s. Handstand pos. hold x 3 sets B. 3 Rounds for time: 10 Clean & Jerk @ 60/40kg 10 High Box jump @ 80/60cm Rest 5:00 C. 3 Rounds for time: 10 Bar MU’s…
