SMR & GYMNASTIC & MOBILITY
A: AMRAP 7′
6 yoga push up
8 medball cluster
10 ring row
12 reverse lunges
B: Kötsüg Türk 5.0
Every 6 min x5
250/200 m row
10 Hspu
50 du
10 C2b
250/200 m row
In the remaining time until 5min max reverse lunges oh plate….
C: 4 sets
10-12 BB Biceps Curls
1-12 BB Triceps
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…
SMR + A. Warm-up: 2 sets of : 1′ 30″ easy cardio machine 8 plank to push up + 8 scapula push-ups 8/8 Reverse lunge steps B. 3 x AMRAP 6′ / 2′ rest between 1. 8/10 cal row 15 Russian swings 20 Air squat 2. 35 DU / 70 Singles 10 Abmat sit-ups 10 Dual KB…
Week 6 Wu.: 5’ Amrap 50” easy row 5 Kang Squat 4/side Negative Box Step Down 8 Scapula row @hold 2” A.: Every 6 Min x 5 rds 21 cal row 11 Burpee Box Jump Overs 15 cal row 11 Burpee Box Jump Overs 9 cal row B.: 4 rds 10 Floor…
SMR + General warm-up + Mobility A. 3 sets: 6/6 suitcase DL @ 1 x KB 6/6 Strict Press @ KB 15″ superman hold B. Strength – Deadlift, Strict Press Empty BB warm-up ~ Deadlift – Every 90″ x 5 sets 4 reps @ increasing weight ~ Strict Press – Emom 5′ 3…
Week 2 A.: 3 rds 10-10 X Band Walks 10 superman 8 Kang squat 10 Plank Jack B.: 3 sets 2×16/12 kg 8 Dual KB R. Swing 6 Dual KB Snatch High Pull 8 KB Push-Ups * rest 40” C.: Emom 20’ 1. 210/180 m Row 2. Max Deadlift (work through the…
CROSS SMR + General warm-up + Mobility A. 2 sets: 1 x gymnastics swimming ( 4x 30″ ) 10/10 single leg RDL @ light KB (6-8-12kg ) 10 tall muscle clean into front squat @ PVC B. Lifting ~ Squat Clean Emom 4′ 1 Squat clean + 1 hang squat clean ( @ women: empty…
