1. 2 sets:
– 30 Jumping jacks
– 7/7 RDL+ knee raise
– 10 Lateral jumps @barbell
– 5 Muscle snatches @bb
2. Squat Snatch /NO TNG!!/ E1’30” for 9′
2×2 @70%
2×2 @80%
2×1 @85%
3. AMRAP 8′
– 15m Front rack carry @2×22.5/15
– 15 T2B / 25 Tuck-ups
– 5 DL @100/80
2 min rest
AMRAP 8′
– 15m OH carry @2×22.5/15
– 15 Pull-ups / 25 Jumping pull-ups
– 5 DL @80/60
4. Acc. Work / EMOM 3′
– 30″ Bear hug wallsit
Week 6: day 36 Wu: 3 rds 10 russian jv 10 bird dog 30 sec thoracic mob 10 db db bench row A: 10 min Find Your Max C&J B: BSQ 4×5 (80-85%) C: love 1000 m run/1200 m row 50 thruster 30/20 kg 30 c2b/45 ring row D: 3×1 min Max barbell…
A: 8 min active mobility B: 3 light rds „BB” warm up 3 muscle clean 4/4 front rack lunges step 5 thruster 6 burpee pull up 7 hindu push up 8 cossack squat C: Every 90 sec x 8set 3 position clean RX: climbing, Open: max load 80% 1 high hang clean + 1 hang clean + 1…
1. AMRAP 3′ – 3 walkouts – 3 squats – 3 half burpees – 3 full body v-ups 2. EMOM 9′ 1. 10 banded sissy squats https://youtube.com/shorts/Hj5CyUn29JE?feature=share 2. 10/8 cals assault bike 3. 2 hang squat cleans @75% 3. E30″ for 5′ / Back squat – 2 reps @50% 4. 5 rounds for…
WU:Gymn + Mob 3 rounds: – 20 Banded GM – 5 Scapula pull ups + 5 Ring row – 10 Down-ups A: Emom 10’ – 16-20 alt. du kb Z press – 12-16 alt. Pistol Rx:+ weight B: Pertner workout 100 cal row 8 rds 20 du kb swing 10 du kb lunges…
Week 1: day 3 Wu: 3 rds 1 min cardio 5 kang squat 6 butterfly hip thrust 7 bb good morning A : Stiff leg deadlift 4×10 B: Body Pump 1.0 30 back squat 40-60/20-40 kg 30 kb floor press 16-28/ 8-16 kg 30 lunges step 40-60/20-40 kg 30 hrpu 20 bsq +5-10 kg…
Week 2: day 8 Wu: 3 rds 16 alt hip thrust 14 scapula push up 12 alt v-ups 10 cal row A: Snatch technik 7×3 pause deep squat snatch / basic power B: Bsq 8 min’ 4×9 (55-60%) C: Ma 2 rds 75 du 50 wb 25 ttb Streching!
