1. 3 sets
• 6/6 Russian stepups
• 1’ Bike-erg or assault
• 12 Bird-dogs
2. Strength/5 sets
• 5 reps Deadlift
1. 60%….5. 80%
3. For Time
• 20 cals bike or row
• 15 DL @2xDB
• 20 cals bike or row
• 15 Push presses @2xDB
• 20 cals bike or row
• 15 Devil presses @2xDB
4. Acc. Work/3 sets
• 20 Box steps @1DB
• 20 Slamball good mornings
A. Gymn. + 3 Rds.: • 40″/40″ side plank • 10 hamstring curls @trx/ring/fitball • 15 banded pull- aparts B. Weightlifting 5x Snatch Complex • 1 Power Snatch + 2 Low Hang Power Snatch @75% of 1RM P. Snatch Tempo Back Squat • 4×7 @60% 3-1-x-x C. EMOM 16′ • 1. 15/12 cals row •…
Mobility: Ankles+Hips Activation: 2 RDS -1 Length Monster Walk …
Gymn. + 2 sets 1 min bike/row 8 walkout push- ups 8 cossack squats 8 supermans 8 hollow rocks EMOM 10′ @moderate w. ODD: 6/8 Bench Presses EVEN: 6 Deadlifts Metcon: For Time 400m Run 3 rounds: 15 KB/DB Russian Swings 15 Lateral Burpees 15 SDHP 15 Goblet Squats Then 400m Run Acc: Leg raises…
Wu: gymn+full body dynamic mob A: 2 rds 3 min cardio machine 10 wall walk 10 burpee pull up B: Dinosyius 40 du box step 100 du / 200 su 40 db thruster 100 du 40 db hang clean and jerk 100 du 40 db devil press db:10/12,5/15/17,5/20/22,5 C: Streching
Wu: Gymn + shoulder mobility A: Amrap 6’ 8 barbell press 8 hrpu 8 down up 8 air squat high knee jump B: 8 min Power jerk practice C:5 set 4 push press + 2 push jerk rest 90’ D: Metcon 3 rds 10 power clean & jerk open: 25/40 , rx: 60/40 kg basic…
Mobility: Ankles+Hips 2 RDS – 1 Length Duck Walking …
