1. 3 sets
• 16 deadbugs
• 12 plank to pushups
• 8 barbell good mornings
2. Every 2’ for 10’
• 10 push presses @medium weight
3. For Time 20 rounds
• 1 burpee pullup
• 2 hspu’s
• 3 box jumps
4. Acc. Work / 3 sets
• 30 banded triceps curls
• 15/15 KB side crunches
Mobility: Shoulders+Hips+Ankles Activation: 2 RDS – 10 Scapula Pull-ups – 1 Lenght Inchworm – 10 Hollow-Arch Swings (active lats) A. 8′ EMOM Complex: 1 clean High Pull + 1 Power clean + 1 Squat clean (moderate, focus on technique) B. Metcon: AMRAP 8’ 2,4,6,8… -Bar Muscle-ups -Hang Power clean…
1. 3 sets • 6/6 single arm DB bench presses • 8 scap pullups • 4 inchworms 2. 5 sets • 5 narrow grip bench presses @75-80% 3. EMOM 18’ 1. max kipping pullups 2. 8 thrusters @40/30 3. Rest 4. 5 sets • 12 alt gorilla rows • 30/30” side plank
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…
SMR & GYMNASTIC & MOBILITY A: 3 sets 2 wall climb 4 down up 8 air squat 10 lateral box steps over B: „Marathon” 2 rds 500 run / 650 m row 26 hrpu 500 m run / 650 m row 26 am swing 24/16 sc/ct:12-16 500 m run / 650 m row…
1. 3 sets • 6 seated box jumps @40cm • 12 jumping lunges • 4 barbell muscle cleans 2. Power Clean / 5 sets / 1’30” • 3 power cleans @65-70% 3. For time • 15 cals row/ski • 30 walking lunges @1xDB • 15 cals row/ski • 90 abmat situps • 15…
Mobility: General Activation: 3 RDS – 30″ Wall Handstand Hold …
