Wu:
2 sets
6/6 scorpio
12 Y
6/6 cossack sq
12 snow angel
Deadlift:
5x
10 tempo deadlift (3 sec down, 1sec up)
mod
Wod:
3 rds
30 Box jump
300 m run/ 400 m row
30 Am swing 16-24/8-16 kg
300 m row
30 Hspu/ pike /hr push up
Acc:
3-4 set
15-15 windmill
15-15 kb side
1. 2 sets – 5 pike pull on rower – 5 btn push presses – 5 jerk balance 2. Split Jerk / 5 sets E1’30” – 3 jerk @75-80% 3. EMOM 20′ 1. 10 Devil Presses @1xDB 2. 30-50 DU’s 3. 14 Thrusters @1xDB 4. 14 T2B’s 4. Acc. Work / 3 sets – 12…
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…
Wu: 2 rds 60 sec jumping jack 10 kb halo 5 bb kang squat 10 bb good morning 60 sec mountain climbers B: 3 Power jerk climbing 8 Tc’ C: Cuncikák 21 deadlift 60-100/30-60 63 du 21 ttb 15 dl 70-110/40-70 45 du 15 ttb 9 dl 80-120/50-80 27 du 9 ttb …
WU: 3 Rounds of: 10/10 KB snatch @ medium weight 20 Opposite Arm/Leg V-ups 15 Empty BB Thruster A. 10 minutes: RX: Cluster + Thruster + Push press Daily max! OPEN: Build up to moderate weight in 7 sets of: 1 Cluster + 2 Thruster + 3 Push press B. 10 minutes: RX: Pause back squat heavy double (2s. pause in…
Week 4: day 27-28 Wu: 3 min rope jump 2 rds: 10 walking lunges 10 pvc pass through 10 squats 10 hrpu A: Partner Party 10 rds: 15 cal row 15 wall ball 8 rds: 12 dumbell thruster 16-22,5 / 10-15 kg 12 push up 6rds: 14 cal row 14 front rack dumbells…
A. Warm-up: 3 rounds of: 12 Down ups 6/6 Single Leg glute bridge on floor 12 jumping squats 50m KB goblet carry (kb don’t touch the chest) B. In 10 minutes: RX: Cluster 1RM OPEN: Cluster + Thruster @ moderate weight x 7 sets C. Wod For time: 12-9-6 Cluster 400m Run btw. sets RX: 60-70/35-45kg OPEN:…
