2024.01.02. Kedd

A. Warm-up: 10 Inchworm  10 Slow reverse snow angel  10/10 Single-Leg Hip thrust on floor 10 Air squats + 20s. Squat pos. hold 90 degree x 3 rounds    B: Plate strength 3-4 rds 25 front raises 25 biceps curls 25 triceps 25 good morning (plate 10-20 kg)   C: Metcon 3 rds 300 m…

1. 3 sets • 16 alt. DB floor presses • 12 DB bent over rows • 10 DB goblet squats 2. 5 sets/ 2’ • 8 narrow grip bench presses @60-70% 3. EMOM 24’  1: 10 box jumps  2: 12/15 cals assault/row  3: Max DB devil presses  4: Rest 4. 4 sets / 2’ •…

A) gymn + amrap 5′ – 3 walk outs – 12 sh. taps in push up pos. – 6 bird dogs – 12 deadbugs – 20″ butt kickers B) 4 sets : – 12 alt. DB bench presses – 12 alt KB pendlay row C) 4 sets : – 10 heavy goblet squats – 10…

A. Warm-up:  100 Single-unders  10 TRX Face pull  10/10 Single-Leg glute bridge  45/45s. Side plank x 3 sets  B. Practice in 5-8 min. (You can choose one)  Ring MU  Or Double-unders  Then,  1 set of: Max reps unbroken Ring MU or Max reps unbroken Double-unders  C. 10 Rounds for time: RX:  3 Ring MU  10m…

A. SMR + Gymn. + Amrap 6′ 10-10 Upright rows 8-8 Cross body deadlifts 12 Cossack squats @easy kb B. E2′ for 14′ 40 DU’s / 100 Simple unders 2 Power Snatches @70% of 1RM C. 5 sets of: 6 Snatch grip shoulder presses btn @choose the weight 6-12 Strict pull- ups D. Acc EMOM 10′…

Mobility: General                                 Activation: 3 RDS                                          – 30″ Wall Handstand Hold                     …