warm up: gym+shoulder mobility
A:3rds
10 alt scorpion
20 bird dog
20 dead bug
10 snow angel
B: E2mom 10’
10/10 du kb split sq fr rack
20 alt gorilla row
C: Partner wod
800 m row
90 push up ( partner hollow hold)
90 wall ball ( partner plank hold)
90 box jump ( partner wall sit hold)
800 m row
D: Acc
3-4 rds
10-15 barbell biceps
10-15 barbell triceps
1. 2 sets – 10 barbell good mornings – 16 deadbugs – 10 cossack squats – 20″ hollow hold 2. Back Squat – 1x 5 reps @60% – 1x 5 reps @70% – 1x 3 reps @80% , then EMOM 3′ – 2 reps @85% 3. 3 rounds not for time – Slow, but continuous…
A: activation – 3 sets 30″ cardio 30″ bottom of squat hold 8/8 single arm kb high pull @mod 12 knee elevated birddog B: clean complex – 5 sets 1 power clean + 1 hang power clean + 2 hang squat clean @70% 60-120″ rest C: 3 sets 6/6 back rack drop lunges to knee…
A. Warm-up: 50/100 Du/Single-unders 10 get up jhonnie 25 Air squat 30 s plank to push up x 3 rounds B. Practice 8 min (bar-ring mu, du, hswlk…) C:Tempo Strict push-press 5x 5 reps Rest 30-60s between sets Tempo: 3333 You can choose workout: D. Metcon: Every 3’x 5 rounds=15 min 9 Burpee Roll…
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: Wu:amrap 6′ – 6 walkout – 6 air squats – 6 bb sh press (from the rec. pos. of push jerk) – 6 windshield wiper B: 8-10 min Practice Butterfly pull up, hswlk, hspu, muscle up C:8-10 min find your 3 RM push jerk D: Metcon 3 rds 15 push press open: 30-40/15-25 rx:…
A: activation – 2 sets 1′ cardio 10 middle split knee bends 10 sumo squat 10 bw good morning B: 2 sets 15/15 side plank hip thrust 10/10 side lying powell raise https://www.youtube.com/watch?v=7qkZ-bQA-ek/ C: Clean complex – 5 sets 1 slow pull power clean + 1 power clean + 2 hang sq clean below knee…
