Wu: Gymn+ shoulder mob
3 rds
2 min row
20 m tiger walk
10/10 kb halo
A: 4 rds
15 ring row
15 push up
then
30 plate row
30 plate push press
B: Every 3 min x 5
15 cal row
12 db alt snatch 17,5-25/7,5-16 kg
9 burpee row
C: Acc
3-4 rds
10 arnold press
20 alt db biceps
STRECHING
1. AMRAP 8′ – very easy pace!! – 100m jogging – 10 inchworms push-ups – 15 banded lat. pulldowns 2. 4 rounds for time – 500m row – 21 empty bar thrusters – 12 C2B or jumping C2B 3. Gymnastics I. / 5 sets – 30″ hard effort ski rest 30″ – 30″ hard effort…
A: 8 min active mobility B: 3 light rds „BB” warm up 3 muscle clean 4/4 front rack lunges step 5 thruster 6 burpee pull up 7 hindu push up 8 cossack squat C: Every 90 sec x 8set 3 position clean RX: climbing, Open: max load 80% 1 high hang clean + 1 hang clean + 1…
Wu: 2rds 60 sec active frog pos. 60 sec plank to push up 20 alt v-ups 20 jump sq A: C&J & Du climbing Amrap 8 2 clean + 1 jerk + 25 du B:Strenght&Lunge 30 bsq 40-60/25-50 30 push press 400 m run 20 bsq +10 kg 20 push press 400 m…
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:…
Warm up: 3 rft: * 60 SU * 15 banded good morning * 5 KB clean+ press (not single arm) 1:Metcon 20-18-16-14-12-10-8-6-4-2 push up every beetwen rds 30 du/60 su 2:Bear complex practice + in 10-12’ up to heavy 3:Back squat 5×3, same weight 2-3’ rest 4: Acc Tabata superman hold
A. Warm-up: 50 Jumping jack 10 Russian swing @ medium weight 10 russian babymaker 30s. Plank twist x 3 sets B: E2’x5 -5-8 Bench press 60% -5-8 back squat 60% C: Metcon 1000 m row 5 rds strict cindy 800 m row 4 rds strict cindy 600 m row 3 rds strict cindy 400…
