1)3 sets
*8/8 dead bug
*8/8 split squat; no weight
*30/30 m single arm FC @medium weight
2)Front squat
5 sets of:
1 pausing front squat (2″)
1 front squat
2′ rest btw sets
3)5 rounds for time
*50 DU/100 SU
*15 am swing @12/20 kg
*12 T2B/15 K2E
4)3 rft
*Kettlebell good morning (goblet hold) x10
*Side plank x 30″/30″
A. Gymn. + 2 rds.: • 12 cossack squats • 20″ handstand hold • 20″ hollow hold B. EMOM 6′ *Rx: 30″ max meters HSW *Open: HSW practice C. EMOM 16′ ☆Odd: KB Complex 2x: 1 cluster + 2 gront squats + 2 push jerks ☆Even: 10 down- ups D. Cooldown
Wu: Gymn + wrist & shoulder mob A:3 rds 12 lateral box steps 12 kb tatters 8/12/16 12 slam ball floor shoot 8/9/11/12kg B: 15 min ONLY Snatch practice C: „SB CIRCUIT” 2rds 1:30 work- 30 rest and change 1station: skierg max cal 2station: alt. du snatch 10/12,5 ( rx: 15/22,5 ) 3station: max cal assault…
Mobility: Full Body (Ankles,Hips,Shoulders,Thoracic Spine) Activation: 2 RDS – 20 Dead Bugs …
A. Gymn.+ 3 Rds.: • 10 cossack squats • 10 PVC pass throughs • 10 banded pull- aparts B. Strenght – 3 sets • 5/8 strict pull- ups • 16 alt. bent over rows @heavy KB C. Core Strenght – 3 sets • 20″ paralette L-sit hold • 15 abmat weighted sit- ups /weight on…
Wu: Gymn+Pvc mobility A:3rds 14 cal row 14 hrpu 14 skeater jump 14 hip thrust B: 10 tc 5 reps Partner deadlift (climbing) C: Amrap 14′ Valentin Day 14 syncro wb 14 syncro ttb or ttchest 14 syncro air sq jump 2x 14 m partner carry 14 syncro dl 70/50 14 syncro Gtoh 20/10 plate D:…
WU: 3 Sets Of: 20″ / 20″ Star Side Plank 8 Jump To Knees 20″ High Knee 20″ High Heel A. 5′ Max Skaters Jump *Start Every Minute With: 10 Push Up 1′ Rest 5′ Max Running *Start Every Minute With: 10 Squat 1′ Rest 5′ Max Jumping Lunges *Start Every Minute With: 10 Sit Up…
