A: activation – 2 sets
8 walkout + push up
8 scap push up to downdog
8/8 world greatest stretch
8 hip flow
B: EMOM 9′
12/10 cal cardio
5-8 burpee pull up
30″ max du / su
C: for time
150 SA kb floor press (75/arm) @16/8 kg
130 sit up
110 bw walking lunges
90 sec plank
70 wallball
50 am swing @20/12 kg
30 pull up
10 wallwalk
every break = 2 burpee
D: 2-3 sets
20 banded face pull
20 db hammer curl
A: activation – 2 sets 6 walkout 12 alt. toe touch 6/6 turkish sit up @mod. +2 sets 6 yoga push up 6 kang squat 10/8 cal cardio B: practice – 8 mins choose your 6-weeks-goal and start to reach it (dubs, T2B, hspu, hswalk, butterfly pull up, bmu, rmu…) C: 3 sets 3-5 hspu…
WU:Gymn + Mob 3 rounds: – 10 Goblet squat – 5/5 KB Push press – light/medium – 30 DU / 60 Single A. Hang snatch – work up to a heavy triple in 10-12 min B: Front Squag RX: 3 x 5 @75% 2 x 3 @85% Open: 5 x 5 – start at medium…
A. Warm-up: 25m Walking Lunges 20 Dead bug 10 Burpee 60s. HS hold x 3 rounds B. Strict pull-up x 5-7 reps x 5 sets Rest 60s. btw. sets C: Metcon 10 rds 3 wall walk 4 atomic sit up w.plate 15-20/5-10 kg 5 clap push up 6 jump squat w. Plate D:Acc…
WU: Gymnastics + Shoulder mobility w. PVC pipe Then, 3 Rounds of: 5/5 1-arm KB sots press @ easy KB 15 Reverse Snow angel 10/10 Side plank w. rotation A.Strenght 3x 8 Push Press 3x 5 Push Jerk B: Wod 21-15-9 Cal row Double Kb thruster medium 2 min rest 9-15-21 Pull up Burpee 2 min…
Week 3: day 15 wu: 3 rds 3/3 one leg burpee 6/6 one leg kb rdl 9/9 one leg hip thrust 12 “S” A: Gino 100 m run 10 alt db c&j 10 burpee 10 sit up 200 m run 11 alt db c&j 11 burpee 11 sit up 300 m run 12 alt db…
1. 2 sets @easy KB – 7/7 single leg glute bridge – 5/5 banded single leg lateral jumps https://youtu.be/5NC1Lpi402Y – 20″ deep squat hold 2. EMOM 8′ – 1 Power Clean + 1 Squat Clean @75% 3. 6 Rounds For Time / 1’30” recovery rower – 3 Power Snatches @60/45 – 20 WB 4. Acc. Work…
