A. Warm-up: Gymn. + 3 sets of:
50 Jumping jack
10m Monster walk
10 Push-ups
20 Glute bridge on floor
20 Alt. V-ups
B. Every 2’ x 5 sets
Back squat x 5 reps @ 75% of 1RM
C. EMOM 15’
Min1 – 12/15 Burpee
Min2 – 5 Push jerk
Min3 – 2/3 Rope climb
Weights:
RX: 70/45kg
Open: 50/30kg
D. Acc
KB windmill x 10/10 reps @ medium weight
Dead bug x 20 reps @ slow and controlled
x 3 sets
A Gymn B: AMRAP 30′ (with a Partner) Buy In: 1500 meter Partner Row (750m change) Then, in time remaining: Partner A completes 1 round of: 15 KBS @24/16 10 Burpees 5 Ground-to-Overheads @42/30 Partner B performs: Max Wall Ball Shots Partners rotate each round until team completes 150 Wall Balls Then, in time reamining: Max…
A. Warm-up: Gymn + 3 sets of: 100 Single-unders 10 TRX row 10 Tuck jump 10 Joga push-ups B: Metcon: 1848 m run/ row/ ski/ bike then 5 rds 3 squat clean 40-60/25-40 basic: du kb 15 push up 5 rds 3 wall walk 15 squat jump 5 rds 3 burpee pull…
Mobility: Ankles+Hips Activation: 3 RDS …
1. 3 sets • 10 russian swings • 10 KB strict presses • 10 scapula pushups 2. Strength/5 sets/ 1’30” • 5 push presses 1. 60%…. 5. 80% 3. Intervals 5x In a 2:00 window complete • 250/200m row • 15 Am. Swings • max burpees over the rower Rest 1’ 4….
SMR + General warm-up + Mobility A. 8-10 min slow run / row B. EMOM 12′ – 4 sets 10 hollow rock + 10” hollow hold 15-20 Russian swing @heavy 50 du / 100 single-unders C.Metcon For time: 21-18-15-12-9 reps of: T2B / Knee to elbow / K2C / V-ups Box jump-overs / Box step-overs STOH 30-50 /…
Wu: Gymn+shoulder and hip mob A:10 min open: kipping / butterfly pull up practice rx:7set 1ttb+1c2b+1bar mu B:Metcon 5x4min 400 m run / 500 m row 12 kb tatters 24/16kg 12 pull up C:Acc 3 set 6/6 one leg romanian deadlift 12 barbell side 12 barbell good morning D: streching
