WU: 3-5’ gymnastic
3 slow round:
– 10 Get up jhonnie
– 25 DU
– 15 Light WB
A.
E2’ – 4 sets
Front squat x 8 reps – @60% 1RM (from the floor)
and then….
E90” – 4 sets
2 Push jerk – same weight (from the floor)
B.Metcon
2 rounds for time:
– 25 Burpee
– 25 SDHP 40/25kg
– 25 C2B pullup
TC:15’
C.Acc
2 sets:
50 Shoulder taps in hand plank
25 Hollow rock
A: activation – 2 sets 6/6 kb SL RDL @mod 6/6 cossack squat 6 kang squat B: 4 sets 200 m row 40 m cross body carry 20/20″ side plank C: Deadlift – 4 sets 1. 8 reps @60% 2. 8 reps @70% 3. 8 reps @80% 4. max reps @75% of your 3rd set…
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…
1. 2 sets – 10/10 90/90 hip mob. – 10 ‘PVC’ throught – 10 Prone snow angels – 10 Tempo cossack squats @3″ down 2. Rowing/ 10 rds. – 15″ max effort !!! – 45″ easy 3. Gymnastics Cond. / 5 sets – 15/12 cals assault bike – 8 deficit /banded/ push-ups – 15/12 cals…
Wu: 2 -3 sets 50 jumping jack 10 shoulder taps in hspu pos. 10 kang squat 50 mountain climbers A: Practice 8 min handstand walk butterfly pull up muscle up B: Shoulder press & jerk 3×8 shoulder press 70-75% 3×5 push jerk C: Wod 3-6-9-12-9-6-3 shoulder to overhead burpee box jump 60/50…
Wu: 3 sets 20 m bear walk 10”s” 20 m tiger walk 10 tempo sq 311 Puppy: 5 sets 16-20 Front rack Barbell box step 40-60 cm 20 jump squat 90-120 sec rest Wod: 10 rds 6 kb dead snatch left arm + 6 kb oh lunges left arm 6 kb dead snatch…
A: activation – 2 sets 8 walkout 8 scap push up to downdog 12 alt. toe touch 1′ cardio B: in medias res – 5 sets @80% effort 6 push up 6 jumping pull up 12/10 cal row C: Power Clean&Jerk – 3 sets 8 reps – tng – @60/40 kg 60-90″ rest D: 3 sets…
