Warm up:
Gymn+mobility
Last Training in 2022
100 jumping jack
100 push up
100 air sq
100 russian swing
100 mountain climber
100 box jump over / box step
100 bench row w. plate
100 sit up
100 good morning w. plate
100 cal cardio
100 gtoh w. plate
100 lunges
100 du / simple under
100 russian twist w. plate
100 trx / ring row
100 hand windmill
100 plate hops
100 jumping squat
100 v-up
100 burpee
22 atomic sit up w. plate
FULL FULL STRECHING
Week 3: day 17 Wu: 3 rds 10/10 kb rdl 10 barbell hip thrust 30 sec plank to push up 30 sec jumping jack A:10 min pratice: ttb, hspu, hswlk, pull up B: E2’x 5 5-8 bb shoulder press climbing 8-10 bb dead lift start 60% C: Amrap 8′ 6 hspu/ pike push up…
Warm up: Gymn + mobility 3rds 1 min cardio 10 lateral box step overs 5 hindu push up A: Power 7 E2mom x5 – 10 push press climbing – 8-15 invertalt row B: Huncutka 3 rds 30 wall ball 10 alt devil press 15-22,5/10-15 kg 10 x 10-10 m inga run C:…
WEEK 6 DAY 6,7 WU.: 2 RDS 5 KANG SQUAT 15 HIGH PULL 9M TIGER WALK 30″ CARDIO A.: 3X (R+L =1) 20″WORK – 10″ REST HANG SNATCH @RIGHT OVERHEAD SQUAT @RIGHT SINGLE ARM SUITCASE DL @RIGHT THEN LEFT, B.: EVERY 4′ 250/210 M ROW 3 WALL CLIMB / 6 WALKOUT 10/10 Z PRESS
WEEK 2 DAY 4 2” CARDIO THEN, 3 SETS OF 10 REVERSE NORDICS 5/SIDE SHINBOX SWITCH 10M DUCK WALK A.: 3 SETS 4,4,4 FRONT SQUAT 41X1 30” REST 20-40” L-HANG OR TUCK L-HANG 90-120” REST B.: 3 SETS 6-8/SIDE KNEE OVER TOE SPLIT SQUAT 3110 45” REST 12-14 BB BACK RACK GM, 3020…
Week 6: day 41-42 Wu: games& mobility A: Partner party last ketchup 10 rds 12 cal cardio 6 snatch 50/30 (basic 12 snatch with kb) 8 rds 200 m run/ 250 m row 6 c&j 60/40 kg ( 12 alt kb c&j) 6 rds 15 pull up (basic 20 ring row) 15…
A) 3 sets of : – 8 banded pull down in hollow pos. @easy band – 8 cuban presses @2x5DB – 12 good mornings – 8 jumping squat (as high as possible) B) Work up to heavy single Muscle Clean then, 3×1 @90% C) 50 Single Leg Atomic Sit-ups for time @10/5 (Scaled: Candlestick roll…
