A. Gymn. + 2 rds.:
• 1′ shuttle run /20m segments/
• 40m bear walks
• 10 lateral box steps
B. AMRAP 30′
• 500m row
• 12 target burpees
• 16 box step overs @double easy KB
• 20 alt. V- ups
C. Acc. Work
☆ 4 sets of:
• 10/10 KB windmills @8/12
• 8/8 bulgarian squats without weight
• 10 supermans
WU: 3 Sets of: 10 Glute Bridge 10 Sit Ups 10 Toe Touches in Push Up A. E4′ For 28′ – 7 Sets 100 Butt Kickers 10 HSPU (Pike Push Up) 75 High Knee Run 7.5 Burpee (7 Burpee + Just Down) 50 Mountain Climbers 5x V-Up + Tuck Up + 10 Bicycle Abs B….
Mobility: Spine Activation: 2 RDS – 1 Lenght Seal …
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…
1)6′ AMRAP 30″ run inside, 20 jumping jack, 30″ superman hold, 10 barbell good morning, 10 spiderman walk 2)Deadlift E 2′ x 3 reps x 5 rounds 3)25′ EMOM: 40″ work Min 1- T2B Min 2- Kettlebell snatch, alternating Min 3- air squat Min 4- kipping HSPU / wall climb Min 5- rest 4)Stretching, SMR
Wu: gymn+ wrist mobility A: 3 rds 12 cat camel 12 alt scorpio 12 alt ohs reverse lunges (close grip) 12 band pull B:10 tc Climbing snatch complex snatch pull+ power snatch+ hang snatch pull+ hang snatch+ ohs C: For time 2 rope climb (rx legless) 30 hang snatch 40/25 ( open 30/15 ) 15…
A: 4 sets 6 scorpion 6 crab reach 6 jump down up 6 sit up to reverse bridge B: „BOB” 13-12-11-10-9-8-7-6-5-4-3-2-1 hand release push up air squats V -ups C:3 rds 21 biceps curls 21 triceps
