SMR + General warm-up + Mobility
A.
Emom 5′
* All in the same minute
B. Gymnastics – HSPU
* Practice or if you are good at it, then do: 4 x Amrap (with good form and technique!) – 1′ rest btw.
C. EMOM 20′ – 5 sets
D.
Stretching
W-U_3SETS/1’ -30” JUMPING @ARMWORK! (NO HEEL CONTACT) -10/10 STANDING PSOAS MARCHES (EXPLOSIVE) -10 HIGH INTENSE SHUTTLE RUNS 1.WOD_TC:34’ 3X/2’ -1200M RUN (1500/1200M ROW) -75 DU -25 JUMP SQUATS 2. ACC 3X -20” ACTIVE HANG -20” REST -20” DUO KB BOTTOM-UP HOLD @12/8 -20” REST
WARM-UP AMRAP 8’ 1’ SKI/ROW (30”EASY,30”MODERATE) 20 ALT PLANK TWISTS 20 HIP ROTATIONS @90/90 15” ACTIVE HANG WOD_2 PERSON TEAM AMRAP 28’ 60 WB CLEANS @9/6 50/40 CALS SKI/ROW 40 WB THRUSTER @PASS TO EACH OTHER OVER PULL-UP BAR 1’ SYNCHRO PLANK 30” SYNCHRO ACTIVE HANG (B: AS WRITTEN ; RX: WALL BALL @…
1. Activation: Tabata Style / No rest between sets A. Alternating reverse lunge @15/10 DB behind neck B. Alternating V-up 2. Gymnastics / 4 rounds / 1 min rest between sets * 3 Bar Muscle- ups / banded / box * 3 Strict Handstand push- ups / Pike push- ups * 10 Weighted abmat sit-…
A) gymn + 100m spider walk *e30″ : 2 alt. Vups B) daily max in 7′ 1/1 bottom up KB TGU C) 5 sets: – 6 heavy bench press – 10/8 cal row – 12 medball squat cleans @15/9 – 1′ rest btw D) 50 KBS for time @24/16 *every break: + 5 KBS E)…
Week 5 A.: 5’ Amrap 10-10 X Band Walks 20” Hollow Hold 6 Kang squat 5 Hindu push-up B.: 3 sets 1×16/12 kg TC_8’ 8 Suitcase DL Right (R) 6 R. Swing R 4 KB Snatch high pull R 6 Dead Snatch R 8 KB offset push up R …
CROSS SMR + General warm-up + Mobility A. 3 sets: 10 Kang Squat @ light KB ( https://www.youtube.com/watch?v=ViQlG_beM54 ) 8/8 KB pull-through in tall plank position 20″ superman hold B. Lifting 1. Back Squat – work up to 50-60% of your 1RM / or to a light- moderate weight ~ Every 90″ x 5 sets 5…
