Wu: Gymn + hip mobility
A: 2-3 sets
25 banded good morning
10 hollow rock
10 snow angels
25 banded hamstring curls
B: Sumo deadlift
5×8 climbing heavy
C: Nessie
10 alt. dumbell devil press
20 alt. hang clean & jerks
30 dumbell oh lunges
40 t2b
800 m run / 1000 m row
40 pull up
30 dumbell oh lunges
20 alt. hang clean & jerks
10 alt. devil press
D: Acc
3-4 sets
16 biceps hammer curls
16 goblet dumbell biceps
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) amrap 6′ – 6 ankle taps in pushup pos – 6 bb front squats – 6 bb thruster – 6 hollow rock B) E2′ for 12′ – 6 sets , climbing 8 hang squat clean C) EMOM 12′ – 4 sets 1) 10m HSW (open: 20m bear walk or 10 sh taps in HS)…
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…
A: activation – 2 sets 10 childpose Y raise 30 sec cardio @mod 5/5 SL RDL hold (5″ hold each reps) 15 sec cardio @hard B: practice – 6 mins 6-weeks-goal session C: 3 sets 4 snatch grip RDL @31X1 @75-80% 4 wtd double box dips @31X1 90-120″ rest between rds D: for time – TC:…
WU:Gymn + GAMES A: 3 rounds: – 20 barbell hip thrust – 5 Scapula pull ups + 5 Ring row – 10 Down-ups B. „RANKEL” AMRAP 20 min 6 Deadlift (RX: 100/70kg Open: 70/40kg Basic: double kettlebell choose weight) 7 Burpee pullups (Open, basic: Banded or ring row) 10 Am swing (RX: 32/20kg Open: 20/12kg) Run…
1. General warm- up + 2 sets * 6 Samson Stretches * 6 Muslce Cleans @bb * 6 Thrusters @bb * 6/6 Hip Thrusts @without weight 2. AMRAP 5′ * Max reps Hang Cluster @70/45 3. For Time A. 5 rds. * 25 Weighted Sit- ups * 50 Double- unders 3′ Rest B. 3 rds….
