1. 3 sets
• 30” plank hold
• 15 banded pull aparts
• 15 hip thrusts on bench
2. Strength/Back Squat 5 sets/1’30”
• 10 reps @climbing weight
3. Every 3’ for 18’
• 15/12 cals row
• 10 bar facing burpees
• 8 power cleans @35/60kg
4. Acc. Work / 4 sets
• 14 back rack reverse lunges @medium weight
• 10 C2 hamstring curls
Wu: Gymn + hamstring mobility and active A: 2 rds 20 bird dog 20 dead bug 20/20 kb halo 8/12 kg 20 ring row B: E4mom x5 – 10-12 du kb floor press (heavy) – 10 sttb – 10-12 du kb row – 10/10dumbell triceps kick C:Metcon „DORK” 6rds 100 simple ( rx 60…
Wu: Gymn+ mobility 3 rds 8/8 one leg rdl 15 hip thrust w, band A: 3rds 10/10 one arm clean+press windmill B:3×5 Turkis Get Up C: Metcon 2024 m Row or ski bikeerg x2= 4048 m every 3 min 24 wall ball
Wu: Gymn+ mobility 3 rds 30 hamstring curl w,band 10 scapula pull up 30’ shoulder taps hspu pos 10 90/90 hip A: Bsq 5 reps 40 % 5 reps 50 % 5 reps 55 % 5 reps 60 % 5 reps 65 % max reps 70 % B: Metcon 3 rds 50 du /100…
Mobility: Ankles+Hips Activation: 2 RDS – 10 m tiger walk and back – 10 russian baby maker …
Mobility: Ankles+Hips+Spine Activation: 2 RDS – 6/6 Shoulder Taps Plank Pos …
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…
