A: smr, gymnastic, mobility
B: 3 rds
10 90/90 hip
5 hindu push up
10 russian baby maker
C:”Easy Annie”
Rx: 50-40-30-20-10
du’
abmat sit up
Open:125-100-75-50-25
simple under
abmat sit up
D: Metcon: partner workout
4 rds
10 bsq Rx:100/60 Open:70/50 basic: goblet sq
10 bench press Rx:80/55 Open: 50/30 basic: kb floor press
500m run / 600 m row
E: Streching
1. 3 sets – 10/10 1-leg hip thrusts – 20″ plank hold – 5 empty barbell 1 quarter + 1 back squat 2. Strength/ Back Squat 5 sets/ 1’30” rest – 1 sets 60% – 2 sets 65% …. 3. For Time „Just empty barbell” 21-15-9 – thruster – target burpee 4. Acc. Work/…
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
A. Warm-up: Gymn. + Amrap 8’ 45s. Jump Rope 10 Down-ups 20 Alt. V-ups B. Double-unders practice in 5-8 min. (If you can, accumulate 300reps) C: Emom 8 – 16-20 kneelig see saw kb press – 4-12 chin up D. Metcon 10 Rounds for time: 10 Alt. DB snatch @ 22.5/15kg (RX…
A. Warm-up: Gymn. + 60s. Cardio machine / Row 15 Air squats 60s. Frog pos. stretch 15 Hollow rock x 3 sets B. Every 3’ x 5 sets (15 min.) 10 Cal Row 3 Wall climb 20 Russian swing @ heavy! Rest 3:00 C. Every 3’ x 5 sets (15 min.) 20…
1. For quality complete: • 60 box step ups *every 20 reps complete: • 10 birddogs • 5/5 single leg hip thrusts on box 2. In a 12’.. ..find your heavy 3 rep max deadlift 3. ‘SB 12th Birthday’ / 12 rounds • 100m shuttle run • 8 double KB front rack walking lunges •…
1. 3 sets • 20m farmer carry • 6/6 single arm ring rows • 15 banded pull aparts 2. 5 sets/1’30” • 2 reps Jerks @70% 3. 10 rounds for time • 2 wall walks • 4 Jerks from ground @50/35 • 12 cals row 4. 3 sets • 10 DB box steps • 20…
