Warm up: gymnastics
A:TRX complex: 3-4 sets:
– 8-10 hip lift
– 10 mountain climber
– 5-7 push up
B:10’ min gymnastics practice
C: Metcon :5 rft:
– 5/4/3/2/1 man maker with kb choose weight
– 12 kb facing burpee
– 24 air squat
– 12 abmat sir up@ medball
– 3 rope climb/2 legless
D:3 rft:
– 8/8 russian twist kettlebell
– 20 hollow hold
– 20” superman hold
A. Gymn. + Warm-up: 15/15 Single-arm Russian Swing @ Easy! 20 Plank to Push-ups 60s. Squat pos. hold 30s. Handstand pos. hold x 3 sets B. Metcon 3 Rounds for time: 10 Clean & Jerk 40- 60/25-40kg 10 Burpee Box jump Rest 3:00 3 Rounds for time: 10 One arm snatch @ heavy…
A: gymn + 3 rnft 4 ‘hip flow’ 6 down ups w/toe touch 8 deadbugs 20 butt kickers B: 5 sets 5-7 strict pull ups 15 inverted row 30″ rest btw C: Metcon 50-40-30-20-10 – russian swings – jumping lunges – mountain climbers D: Acc.: 2 -3 sets 60 penguin crunches 12 alt. V-ups
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…
Wu: Gymn + shoulder & elbow mob A: Amrap 6′ 30 shoulder taps push up hold (rx:20 shoulder taps hs hold position) 10 alt one leg romanian dl high pull w.bb 10 alt cossack sq 30 jump to plate B: 10 min HSPU/ring mu practice / technic C: Amrap 20′ 2 wall climb 10 thruster…
Gymn+wu+Mobility: Ankles+Hips 2 RDS – 2 Lenghts Burpee-Broad Jumps – 10 Scapula Push-ups – 60″ Rowing A. Metcon For Time: 35-25-15 (30-20-10) -Burpee Box Jump Overs @60/50 -Cal…
Mobility: General Activation: 2 RDS – 2 Lengths Butt Kicks …
