Warm up
12 cossack squats
12 alt. KB strict presses @light weight
12 hip thrust
1′ plank
A. Push press (climbing weight)
5×10 @50-55%
B.
4x 8-16 Bulgarian squat w. Kb
C. Metcon
For time:
100 DU’s / 250 Single unders
50 Kipping HSPU / 50 Push presses
100 DU’s /200/250 Single unders
50 STOH @50/35 /
100 Du
50 wall ball 9/6
D. Stretching
A: Wu+gymn 3 set 10 hip thrust+ 15 sec hold 10 scapula push up 10/10 bulgarian squat 10 scapula pull up B: BSQ 4×12 /50-55-60-60%+/ C: Metcon 5 rds 1 peg board ascent op 2 wall climb 3 mu, ring or bar 4 burpee box jump 120-100 cm 5 slam ball ots 6 alt…
A. Gymn. + 4 Rds.: • 20″/20″ copenhagen side plank • 20/20 m front rack carry @16/20 • 40″ superman hold B. Weightlifting ☆ 5×1 Complex / 2′ rest btw sets / @80% • 1 P.Clean + 1 Jerk + 1 Low Hang P.Clean + 1 Jerk C. Metcon For Time – 5 Rds.: •…
A. Warm-up: Gymn. + Hip mobility Then.. 3 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps Single-Leg RDL x 10/10 reps @ without w. Single-Leg glute Bridge hold x 20/20s. Alt. V-ups x 20 reps B.BSQ Every 2’ x 5 sets Back squat x 5 reps @ 70% of 1RM C. Weighted Strict…
1. 3 sets • 10 toes elevated DB RDL • 30” feet together glute bridges 2. Front Squat / 5 sets/2’ rest • 5 reps @heavy 3. AMRAP 15’ • 15 WB • 10 T2B • 5 burpee pullups 4. 3 sets • 15 weighted sit-ups • 20 banded hip thrusts on bench
A. Warm-up: Gymn. + 3 sets of: 25 Plate hops 10/10 Single-Leg RDL @ easy KB 15 Air squats 10 PVC pass throught B.Metcon Amrap 12’ 8 Power snatch @ 40/25kg 24 Push-ups C. Front squat @ go until 80% of 1RM with Triples! D. Every 90s. x 5 sets Front squat…
Wu: Gymn+shoulder mob A: Amrap 6′ 6/6 scorpio 10/10 one leg hip thrust 5 down up 10 /10halo B: shoulder press 5×8 C:”Dumbell party” Amrap 18′ 10 left arm push press 10 burpee box step overs w. dumbell 10 right arm push press 200 m ↔️Inga run (10m) a 250 m row 20 alt hang…
