A. Gymn.+ Activation 2 rds:
• 15-15 m side monster walk
• 1′ plank
• 10/10 1-leg hip thrusts
B. Weightlifting
☆6×1
• 1 P.Snatch + 1 Hang P.Snatch + 1 Low Hang P.Snatch
/increasing weight/
☆3×3
• Snatch deadlift @75% of 1RM snatch
☆3×5
• Tempo Back Squat
/increasing weight, 3-1-×-×/
C. 4 RDS For time:
• 20 push- ups
• 20 burpees
• 250m row
1)2 sets * 10 banded good morning * 6/6 alt. leg raise, arms in superman hold (facing down) * 5 inchworm * 5 BB deadlift + 5 BB press 2)10′ OTM odd: 3 deadlift @~ 70 % even: 8 bench press@2x DB 3)3x 5′ amrap/ 2′ rest btw sets * 8 burpee box jump overs…
1)2 sets as warm up * 12 m bear crawl * 10 KB deadlift * 8/8 dead bug * 8 V-sit up * 30″ superman hold 2)25′ EMOM in team of 5 Min 1- double DB hang clean + jerk Min 2 – T2B Min 3- deadlift @45/60 kg Min 4- cardio machine or run…
Wu: G y m n a s i c + d y n a m i c m o b i l i t y A: 3 rds 6/6 barbell alt leg hip thrust 20 band pull 20 alt leg v up B: For time MORRISON 50-40-30-20-10 – wb 6/9 kg – box jump 40/50 cm…
HOMEBODY 14.NAP A: 3 rds • 14 kang squats • 10 cat- camel • 30″ superman hold • 10 snow angels B: EMOM 40′ / 45″ on / 15″ off 1. Jumping Jacks 2. Cossack Squats 3. Plank Jacks 4. Alt. Reverse Jumping Lunges 5. Mountain Climbers C: 3 sets • 40″/40″ side plank •…
A) gymn + fish game *Score 1000 point ! Every missed point = 1 Jumping Jack 😉 B) ‘BlackJack’ For Time : 20 Push-Ups, 1 Sit-Up 19 Push-Ups, 2 Sit-Ups 18 Push-Ups, 3 Sit-Ups …continue this pattern until… 2 Push-Ups, 19 Sit-Ups 1 Push-Up, 20 Sit-Ups C) streching (focus on chest & shoulders)
Mobility: Shoulders,Thoracic Spine Activation: 3 RDS -10 Bird-Dogs …
