SMR & GYMNASTIC & MOBILITY
A: 3 rds
50 mountain climbers
50 high knee simple under
10 get up jhonnie
B: BB warm up
„The Hammy”
1000 m row
7 sq clean and jerk 15- 60 kg, or du kb, CT: 14 sq wall/slamball clean and jerk 6-15
50 push up
7 sq clean and jerk
50 sit up
7 sq clean and jerk
50 box jump
7 sq clean and jerk
50 pull ups
7 sq clean and jerk
1000 m row
C: 3 sets
10 Barbell oh sit up
10 barbell oh windshield
W-U AMRAP 8’ 4X10 LEG SWINGS 10 JUMP SQ 10/8CALS ROW @EASY 10 WB WOD_ AMRAP 4X4’/4’R 20/16CALS ROW 20 WB @9/6 MAX REPS OH LUNGES @WB OVERHEAD (B: 6/4 WB ; RX: 12/9 WB) ACC AMRAP 5’ 10 ALT V-UPS 10 HOLLOW ROCKS 10 SEATED PIKES
SMR & GYMNASTIC & MOBILITY A: 3 sets 16 dead bug 16 alt romanian dl easy kb 16 alt crab kicks B: 4 sets 4-10 rope& bar pull up 4-10 barbell z press C: „Nyami” 24 alt kb thruster 8-24 kg 48 russian swing 8-24 kg 24 burpee 16;16;16 10;10;10 D: 75 Oh…
Week 2 WU.: 3 rds 6 Barbell Muscle Snatch @only BB 6/side Single Leg RDL 10 Bird dog 6 Tuck Jump (2sec pause at bottom) A.: 5 rds 1 Snatch Grip High Pull 1 High Hang Power Snatch 1 Hang Power Snatch 1 Pause Low Hang Power Snatch (2sec pause at bottom)…
SMR &Gymnastic & Mobility A: 3 set 8/8 scorpio (no alt.) 8 scapula pull up 8/8 split squat jumping (no alt.) 8 cat camel B:”Power body & lungs” Every 90 sec x 8 even: 5-8 Pull up BTN + 8-10 Tall Kneeling Dual Arnold Press du/KB/DB odd: 10 barbell row chin up grip + 30-50 du…
CROSS A. Emom 6′ – perform all exercises in the same minute! 15″ easy run in place 8 bent over snow angels- no weight 5 burpee into air squat ( https://www.youtube.com/watch?v=O0ZXrix1_w4 ) B. For 8 minutes @ moderate pace 1′ Cardio machine 3 Man-makers @ 2xDB ( light/ moderate weight ) 20m Heavy Farmer carry @…
SMR & GYMNASTIC & MOBILITY A: 3 rds 10 ring row 8 scapula push up 6 reverse burpee 4 pvc pipe sq snatch 2 wall climb B: E2mom x5 snatch&pull combo max load 60% focus technique 3 snatch 5-10 strict pull up rx: 3-6 ring/bar mu C:”Mucika” 5-10-15-20-15-10-5 Wall ball T2b…
