SMR & GYMNASTIC & MOBILITY
A: 3 sets
30 shoulder taps in push up position
16 alt v-ups
8 target burpee
4 bb muscle clean+ press
B: E2MOM x5
4-8 towel pull ups
10 du db row 10-30 kg
20-30 du / 40-60 simple
C: AMRAP 12′
1 Gtoh Rx:50/35 Sc: 40/25 Ct: 30/20 kg or Kb
1 Box jump 60/50/40 cm
1 Ttb / K2e
2.2.2;3.3.3;4.4.4;5.5.5… etc
D: 3 set
12/12 Side plank hip trust
24 russian twist
1. Activation / 3 rds. * 20 hollow rocks * 20 arch rocks * 8/8 kneeling strict presses @ easy KB 2. Gymnastics / EMOM 10′ Odd: 7/10 Kipping HSPU Even: 7/10 C2B 3. Push Jerk in 8 min Find your heavy daily rep / Not Max WEIGHT !!! 4. For Time * 12 DL…
SMR & GYMNASTIC & MOBILITY A: 3 set 10 m crab walk 10 m spider walk 10/10 rdl 10 alt kb sumo dl high pull easy weight B: Kotsog Turk 3.0 3 rds 20 bsq 15-60 kg Ct: goblet sq 4-32 kg 20 swing 8-32 kg 1 min rest 3rds 15 fsq 15-50…
Happy 28th Birthday to one of our coaches, Alex 🙂 1. Act. 2 rds: * 28 Air squats * 28 Alt. shoulder taps * 28 Russian twists @without weight 2. Gymnastics Every 2′ for 6 rounds * 10 unbroken strict presses * 6 Bar Muscle- ups * Remainder of time Rope climbs 3. Push Press…
1. Activation 2 rds: * 200m Jogging * 10 Stiff leg deadlifts @easy db KB * 10 Bench presses @easy db KB 2. Back Squat 3×5 Jumping squats @20% of 1RM Back Squat Find your heavy single, then 3×5 @80% of 1RM Back Squat 3. Squat Snatch 5×2 /No TNG/ @75% 4. 10 Rounds For Time…
A) gymn + games B) For time: – 3-6-9-12-15-18 ! UB ! hang clusters @70-60-50-40-30-20 for man @40-35-30-25-20-15 for women (if U fail in the set, start again!) – 6-12-18-24-30-36 cal row (after each set of cluster) C) accumulate 2 mins L-sit *every break: 7 v-ups
SMR+ General warm-up + Mobility A. 3 sets: 5 scapula pull-up with 2″ pause at the top position 8/8 Bird dog 8/8 cossack squats- slowly! B. Gymnastics – Pull-up 3 sets, for quality: Max reps strict pull-up (use band if needed) followed by max reps of kipping / butterfly pull-up C. Lifting – FSQ , Split…
