Week 1: day 4
Wu: 3rds
12 dead bug
12 reverse dead bug
50 simple under
10 russian babymaker
A: Back Office
Emom 12’
– 8-10 invertallt row
– 8-10 bb pendlay row
– 16-20 dumbell seesaw row
B: Sunshine
Every 5 min x 4
400 m run
15-20 thruster 30-40/20-30
10 ttb
C: ZsírosOldalas
3 rds
30/30 sec side plank
15/15 windmill
30 bycicle abs
STRECHING!
WU: 3-5’ gymn 3 rounds: 15 Banded Good morning 6 get up jhonnie 10 smow angels Metcon 4 rounds for time: 3 Shoulder to overhead 70/45kg (Open: 50/35) /basic: double kettlebell or dumbell choose weight/ 1 round „Cindy” (5 Pullups, 10 HRPU, 15 Air squat) 6 Power clean 70/45kg (Open: 50/35) basic: double kettlebell or dumbell…
Wu: gymn+ shaolin A: 3 light rds 15 cat caw 8 get up jhonnie 15 kb tatters B: E2mom10’ 10 deadlift rx 100-120/60-80 kg open 70-90/30-50 kg 5/5 kb press half kneeling rx:24/16; open 20/12 C:Metcon For time 10 ohs 60/40 open 40/25 basic: front sq w.du kb 15 ring dip 20 jump sq…
1. 2 sets – 10 deadbug pullovers – 10/10 seated band pulls – 5 strict pullups 2. Handstand Hold Rx: Freestanding HS hold take 3 attempts to hold as long as possible. Open: Wall facing HS hold as long as possible 3. 2x AMRAP 8′ / 2′ recovery cardio – 4 Cleans @80% of squat…
Week 5: day 31 wu: 3 min row 2 rds 6 wall squat 8 kb sumo del high pull 10 crab reach A: Sumo deadlift 5×7 climbing B: Body Pump 4.0. 10 rds 5 strict pull up/12 ring row 10 push up/ women push up 20 air sq w. weighted west C:…
1. 2 sets – 10/10m bottom up KB carry @easy w. – 5/5 dead bug KB pullovers – 3 wall walks 2. EMOM 16′ for max reps 1. cals on a cardio machine 2. tuck up with arm support 3. barbell hang clean and STRICT press 4. active rest – walking…
WU: 3-5’ gymnastic 3 rounds: 10 SDHP 20/12kg 10 Jumping squat 10 KB Shoulder press – light A.E2MOM 10′ – 5 rounds – 6/6 KB step ups 2×12/20kg (Open: 2×8/16) – 50 DU (80 Single) B. E2MOM 10′ – 5 rounds – TnG Deadlift 5 reps 100/70kg (Open: 70/50) – 30 Butterfly Sit-ups 10/20kg plate C. For…
