Mobility: General
Activation: 3 RDS
– 10 Hollow-Arch
– 10 Air Squats
– 6 V-ups
– 6 BB Hang Muscle Snatches
A. 6 RFT:
– 4 Back Squats
– 8 Hang Power Snatches
– 12 T2B
B. 4 Sets
10 Banded Triceps Extension then immediately down into 5 Diamond Push-ups
BB: RX @40/30 / OPEN @30/20 / BEGINNER @BB
RX: DIAMOND PUSH-UP / OPEN: PUSH-UP / BEGINNER: PUSH-UP ON KNEES
A. Run 5-10 km
1. Gymn. + 2 sets ▪︎1 min bike/row ▪︎8 walkout push- ups ▪︎8 cossack squats ▪︎8 supermans ▪︎8 hollow rocks 2. EMOM 10′ @moderate w. ODD: 6/8 Bench Presses EVEN: 6 Deadlifts 3. For Time ●400m Run 3 rounds: •15 KB/DB Russian Swings •15 Lateral Burpees •15 SDHP •15 Goblet Squats ●400m Run 4. Leg…
11)2 sets * 10 ring scapula row * 5/5 KB windmill * 1′ Bike/SkiErg/ Row 2)Strict pull up 1x MAX, then 4x 1-3/ 2-5 reps 1′ rest btw sets 3)15′ amrap * 12 burpee box jump overs * 24 abmat sit up * 12 alt. GTOH@8-12/ 16 -20 kg KB * 12 T2B 5)Bent over row/…
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+ pvc mobility A: Amrap 5′ 50 simple under 10 alt du kb push press 8/12 kg 25 jumping jack 10 goblet squat B: Every 3 min x5 – 6 back sq – 4-6 chin strict chest to bar pull up C: for time 21 sumo dl high pull 40/30 open 30/20 50 du…
Mobility: Ankles+Hips+Spine Activation: 2 RDS …
