SMR + General warm-up + Mobility
A. 8-10 min slow run / row
B. EMOM 12′ – 4 sets
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 / 20-35 kg or: Double KB / DB
D.Acc
3 sets – no rest btw.
30″ tiger position hold
10/10 deadbug
A. 10-15 min. Warm-up games B. “Strongbody Seven” – Partner workout (i go, you go) 14 Rounds of: (7-7) 7 Deadlift @ you can choose weight 7 Toes to bar 7 Am. Swing @ 20/12kg 7 Burpee 7 Pull-up 7 Goblet squat @ 20/12kg 7 Push-up C. Acc 3-4 rds 20 alt db skull chrusher…
Wu: Gymn+ thoracic & hip mobility A: 3 rds 10 sumo deadlift high pull 20/30 kg 15hip thrust 20/30 kg 8/8 one leg romanian dl B:Emom 10 2 snatch , start 40-45% ( focus on the technik) C:3 rds 10 front squat open 40/60 rx: 50/80 basic double kettlebell 15 c2b 30 du 3 min…
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…
A. Warm-up: Gymn + 3 sets of: 60s. Cardio machine 15 Ring Row 10/10 KB Strict press 30s Hollow hold B. Metcon 5 Rounds for time: 3 Wall climb 6 Burpee 9 Double KB Hang power clean @ 2×20/12kg 12 Toes To bar Tc: 15’ C. Barbell Strict press (from ground) 4×10 reps…
A. Warm-up: 10 Inchworm 10/10 Suitcase Deadlift @ 12-16kg KB 10 Goblet squats @ 12-16kg KB 10 Empty BB muscle clean x 2 sets B. Squat clean + Hang squat clean @ increasing weight x 5-7 sets C. Deadlift 5×3 reps @ 70% of 1RM D: Metcon 5 stoh 60-80/30-50 kg 30 du…
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…
