Week 2: day 12
Wu: 3 rds
12 alt leg hip thrust
10/10 kneeling plate halo
12 m dumbell alt rdl walking
A: E2mom x6
6-10 weighted pull ups behind neck
6-10 push jerk (Every rds add weight)
B: Every 90′ x 5
10 alt. lunges (climbing weight, start 50%)
C: 21-15-9
Cal row
Front squats: 40,50,60/25,30,35 or choose weight
D: Back strenght
3-4 sets
12/12 one arm dumbell row
15 band tempo row sit position 22×0
10 invertal row
STRECHING!!!
Wu: full mobility Games A: Egen (partner workout) 2000 m row 8 rds 18 du 9 thruster 40/30 9 c2b / invertallt row x1,5 / ring row x2 1000 m row 2 rds 50 wb 40 hang snatch 40/25 30 pull up/ ring row x1,5 FULL STRECH!!
Wu: gymn+ shoulder and hip mobility 7’amrap 15 Hanging med ball hamstring curls 9/6 kg 20 russian twist w. med ball 15 med ball glute bridge 20=10/10 med ball halo A:8-10min Clean and Jerk Technik Open: pvc, technik bar Rx: only bar B:8min Find your 5 rm Touch and go clean and Jerk C:For time 3rds 300m…
WU: 3-5’ gymnastic 3 rounds: 10 Ring row 10 Jumping squat 10 KB Shoulder press – light A. 3 rounds: 45″ MU (ring or bar) (Open: pullup) 45″ rest 45″ Ring dips (Open: Banded or Dip on box) 45″ rest 45″ OH Walking lunge 20/10kg (Open: 15/10) 45″ rest B. EMOM 10′ Rx:…
A. Warm-up: Gym. + Amrap 6’ 25 Double-unders / 50 Simple 10 empty BB muscle snatch 20 Alt. Lunges 15/15s. Single-arm Push-up hold B. Practice in 5-8 min. Strict Ring MU or Double-unders C.5×6 Shoulder press climbing heavy D. In 10 minutes: RX: 5 Rounds: 35 Double-unders 15 Power snatch 35/20kg BB In the remaining…
Wu: gymn+ shoulder and elbow mobility A: 3 light rds 20 plank to push up 20 dead bug 20 bird dog 10 russian babymaker B: Back Lunges Alt. Deficit back lunges 5×10 C: Metcon 5x4min 160 m inga run 8 push up 12 dumbells thruster 8 push up 160m inga run D: Acc 3-4…
1. 3 sets – 5 shoulder-hip extensions – 5 squats @ball – 10 banded hollow body lat. pulldowns 2. 6 sets – 8 WB – AHAP – 4-6 banded strict pullups – 40″ rest 3. AMRAP 24′ – 10 walking lunges @2xDB – mod. weight – 6 lateral burpees – 6 box HSPU – 12…
