Warm Up: 5’ amrap:
8/8 Single-leg Glute Bridge
8/8 Walking Lunges
30 Jumping Jack
10 snow angel
Shoulder press
5×8 climbing weight
Metcon:
8 rds
300 m row
11 double dumbell burpee deadlift
Acc: 3-4 rds
10 weight sit up
10 barbell biceps
10 bb triceps
A. Warm-up: 100 Single-unders 10 TRX Face pull 10/10 Single-Leg glute bridge 10 bb power jerk x 3 sets A: 5×6 Power jerk Climbing weight, focus on technik B: CFGO 24,1 21 one arm db snatch left 21 lateral burpees overall dumbell 21 one arm db snatch right 21 lateral burpess 15-15-15-15 9-9-9-9…
Mobility: Ankles+Hips Activation: 3 RDS …
A. Warm-up: Gymn + Amrap 6’ 12 Banded good morning 2 Wall climb + 10s. HS hold 12 KB Taters @ easy KB B. Power clean – heavy single or 1RM in 8-10 min. Open: KB clean or Power clean practice C. Max unbroken reps of: (1-2 attempt) RX: Strict HSPU Open: Kipping HSPU or…
Wu: Gymn+ Amrap 7′ 20 dead bug 20 invers dead bug 10 squat rock 30 jumping jack A: 10 min Hspu, Hand stand walk practice Rx: Amrap 10′ 15 m 1 pegboard / 1-3 bar mu B: Emom 30′ – 50 du/ 100 simple – 12 alt box step w. du heavy kb – 15/12…
A.3 rounds: 8 cat-camel 6/6 crab reach 8/8 cossack squat 20″ jog in place B.Emom 10′ Odd: 5 Back squats 60 % Even: 10 alt box step @bb behind neck, choose weight C.Metcon For 15 minutes: 10 alt. devil press 17,5-22,5/7,5-15 kg 10/10 Suitcase Deadlift 60″ plank 20 wall ball 20 alt overhead lunges D.Accessory…
WU: 3 Rounds of: 15 Band pull apart / easy band 10/10 Single arm Shoulder press (use KB or DB) 10/10 Suitcase Deadlift (Use KB or DB 30 Mountain climbers A. EMOM 10′ Odd: 10-12 Inverted barbell row Even: 10-12 Diamond push-ups B. Metcon For time: RX: 10-9-8-7-6-5-4-3-2-1 reps of: Thruster 60/40kg Sumo DL high pull 60/40kg OPEN: 10-9-8-7-6-5-4-3-2-1 reps of: Thruster…
