A) gymn + 3 sets of:
– 6 alt. Hip flow
– 6 empty bar tall cleans
– 6 empty bar sh. Presses
– 12 alt superman
– 12 alt leg raises in plank
B) E2’30” for 12’30”
1 Clean High Pull + 1 High Hang Squat Clean (drop!) + 1 Squat Clean + 1 Split Jerk (3″ pause at receiving position) @80%
C) EMOM 10′
Odd) 2 SB OTS + 6 T2B + 20m SB Carry (only bear hug)
Even) 6/6 single arm DB thrusters @22/15
Mobility: Ankles+Hips+Shoulders Activation: 2 RDS …
1)Warm up: hip + th mobility, some animals 2)10’OTM Odd: 3-5 rope T2B Even: 12 dual KB deadlift with band 3)Front squat 5×3, same weight 2′ rest btw sets 4)2x 8′ AMRAP with 4′ rest btw rounds First AMRAP: 300 m row, 10 burpee over rower, 30″ superman hold Second AMRAP: 12 wallball, 6/6 kettlebell…
Wu: Gymn + hamstring mobility and active A: 2 rds 20 bird dog 20 dead bug 20/20 kb halo 8/12 kg 20 ring row B: E3mom x4 – 10-12 du kb floor press (heavy) – 10-12 du kb row C:”DORK” 6rds 100 simple ( rx 60 du ) 30 kettlebell swing 12/16 (rx 16/24) 15 burpee…
1)Gymn + animals or something play 🙂 2)For time 21-15-9 reps * box jump overs * hang power snatch@ 25/40 kg 21-15-9 reps * wall ball * burpee target 21-15-9 * deadlift @50/70 kg * cal row 3)3 sets * 10/10 side plank rotation * 12/12 m heavy farmer carry@ KB
A: Gymn+ 3rds: • 10/10 cuban press • 16 dead bug • 8/8 1-leg hip thrust B: 5 rds: max reps at every movement: • 1 min max HRPU • 1 min max Goblet Squat • 1 min max Burpee • 1 min max V-ups hands on the floor • 1 min Full rest C: 3-4…
Wu: gymn+full body dynamic mob A: 2 rds 5 min cardio machine 10 wall walk 10 burpee pull up B: Dinosyius 40 du box step 100 du 40 db thruster 100 du 40 db hang clean and jerk 40db devil press db:10/12,5/15/17,5/20/22,5 C: Streching
