Wu: Gymn + hamstring mobility and active
A: 2 rds
20 bird dog
20 dead bug
20/20 kb halo 8/12 kg
20 ring row
B: E4mom x5
– 10-12 du kb floor press (heavy)
– 10 sttb
– 10-12 du kb row
– 10/10dumbell triceps kick
C:Metcon
„DORK”
6rds
100 simple ( rx 60 du )
30 kettlebell swing 12/16 (rx 16/24)
15 burpee
D: Streching
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:…
Mobility: Shoulders,Thoracic Spine Activation: 3 RDS -10 Bird-Dogs – 10 Hollow-Arch Swings …
A. Warm-up: 50 Jumping jack 10 Russian swing @ medium weight 20 Air squat 30s. Dead hang on bar x 3 sets B. Squat clean – warm up to 70-80% of 1RM Then, EMOM 8’ 1 Squat clean @ 70% of 1RM 30 Double-unders C. METCON For time: 21-15-9-15-21 reps of: KB dead snatch @ 24/16kg …
A. Warm-up: 10 Inchworm 10 Slow reverse snow angel 10/10 Single-Leg Hip thrust on floor 10 Air squats + 20s. Squat pos. hold 90 degree x 3 rounds B: Plate strength 3-4 rds 25 front raises 25 biceps curls 25 triceps 25 good morning (plate 10-20 kg) C: Metcon 3 rds 300 m…
A. Warm-up: Gymn + EMOM 8’ 2 Box jump + 2/2 Single-arm KB clean + Press + 6 V-ups *Box @ 74/60cm *KB @ 20/12kg B. Half kneeling KB Strict press x 6/6 reps @ heavy! x 3 sets Rest 60-75s. btw. sets C. Hang power clean warm-up + technic Then.. For time: RX: 50…
Wu:gymn+ shoulder mob A: 1 rd Light 30 jumping jack 30 box alt step 30 cal row 30 snow angel 30 barbell thruster B:C&J 1×3 65% 1×3 70% 3×3 70%+ C: Metcon For time 16-12-8-4 Clean rx(60/30-70/35-80/40-90/45) open (40/20-50/25-55/30-60/35) basic: double kettlebell x2 reps Burpee box jump over 60/50 D:Acc 4 sets…
