1. 3 sets
– 10/10 1-leg hip thrusts
– 20″ plank hold
– 5 empty barbell 1 quarter + 1 back squat
2. Strength/ Back Squat
5 sets/ 1’30” rest
– 1 sets 60%
– 2 sets 65%
….
3. For Time
„Just empty barbell”
21-15-9
– thruster
– target burpee
4. Acc. Work/ EMOM 15′
1. 40″ wall sit hold
2. 10 goblet cycling squats
3. Full rest
A. Warm-up: Gymn. + Hip mobility Then.. Amrap 8’ 12m Tiger crawl 12m Duck walk 12 V-ups 12 HR push-ups 12 Band pull-apart B. Every 2’ x 5 sets Back squat x 5 reps @ 72.5% of 1RM C. Practice in 5-8 min. @ you can choose Strict Ring MU /Bar Mu Ring MU /…
A. Warm-up: Amrap 5’ 5 Inchworm 10/10 Single-arm R. Swing @ 12/16kg KB 15 Air squat B. Squat clean + Hang squat clean + Front squat – go to heavy complex in 8 min. Then.. Every 90s. x 6 sets Squat clean + Hang squat clean + Front squat @ 80-85% of B C. Max…
Gymn: WU: 3 RDS 30″ Wall Seat 20 Keeing Hand Cirlce Forward 12 Air Squat 20 Keeing Hand Cirlce Backward A: Practice 10 min -hswlk -ring or bar muscle up -hspu -double under rx: Amrap 10’ 10 m hswlk 3 bar mu 5 hspu 50 du 30-45” rest B: E90’ for 12 -8set 3…
A. Warm-up: Gym. + Amrap 6’ 25 Double-unders / 50 Simple 10 empty BB muscle snatch 20 Alt. Lunges 15/15s. Single-arm Push-up hold B. Practice in 5-8 min. (You can choose) Strict Ring MU Or Double-unders C. Metcon In 10 minutes: RX: 5 Rounds of: 35 Double-unders 15 Power snatch @ 35/20kg BB In the…
A. Warm-up: 10m Inchworm 10/10 Suitcase deadlift @ easy KB 10/10 Windmill @ easy KB 30/30s. Side plank x 3 sets B: Push Jerk 5×5 Rx: climbing weight Open: focus on technik Basic: barbell or kettlebell press C: Metcon 10-9-8-7-6-5-4-3-2-1 Power clean 60/40, open 40-50/25-35, basic: du db/kb wall walk D: Accessory…
SMR + General warm-up + mobility A. 3 sets: 6/6 Half kneeling press @ light KB 10 scapula pull-up 20″ HS hold B. Lifting- Push jerk from rack 1. Find your daily heavy 1 rep in 6′ + Emom 5′ 3 reps @ 80-85% of your daily heavy 2. Alternating Press 3×12 (6/6) @ Double…
