A. SMR + Gymn. + 2rds.:
• 30 jumping jacks
• 30″ superman hold
• 7 down- ups
• 14 snow angels
B. EMOM 30′
☆ 50″/10″
1. Row
2. Shuttle Run
3. Burpee
C. 3 sets
• 20 barbell good mornings
• 20 alt. leg raises in plank pos.
D. Stretching
Wu: gymn+ dynamic mobility A: 3 rds 40 plank twist 10/10 m waiter carry w. kb 10/10 tempo split squat 313 B: ‘Rene row’ 7 rds 400 m row 21 walking lunges 15 pull up (open: ring row) 9 burpee rx 9/6 weight west open 4/2kg C:100 supermen extension every rest 20 sec supermen hold D:…
Mobility: General Activation: 4′ (4RDS-No Rest) …
1)3 sets – 12 snow angel / wall – 10 scapula push up – 10 hip thrust – 30″ easy run 2)4 sets for quality, 90″ rest btw sets – 10-12 paralette push up – 30″ double KB front rack carry – 10 kettlebell push press, heavy as can 3)15′ amrap – 12 T2B /15 K2E/…
A) gymn + amrap 7′ 8 lateral box steps 10 toe touches in push up pos. 12 sit ups 20 jumping jacks B) E90″ for 12′ – 8 sets 5 power clean & jerk C) For time: 20 burpees 40 empty bar thrusters 20 burpees TC: 7′ D) 5 sets: 40″ glute bridge hold 6/6…
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…
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
