Wu: gymn+ hamstring mobility
A: 2 rds
20 snow angel
10 wall sq
20 „S”
10 bb good morning
20 dead bug
B: E2mom:
10 barbell bench row choose weight
20 band kb swing choose weight
C:Rowing
3 rds
35/30 cal row
25/20 cal row
15/10 cal row
60 sec rest btw row
D: Acc
3rds
12 dumbell good morning
12 arnold shoulder press
SMR + WU with Barbell: 3rds 1′ skierg 5 Low hang power clean @empty bar 5 squat clean 10 Air squats 30 Mountain climbers 10 wall slides B. Every 45 secs for 9 minutes 1 Clean & Jerk @75/80% of 1RM C. Clean High Pull 3×3 @100-105% D. Metcon 10 RFT 1 Bear complex Rx: 70-80/40-50, OPEN:…
A. Warm-up: Gymn + Amrap 8’ 50 Double-unders / 100 Single-unders 10 Reverse snow angel 5/5 Half kneeling KB strict press @ easy 10 Kang squat @ without weight B. Max unbroken Double-unders *only 2-3 attempt C. “DT” with box 5 Rounds for time: 1 Round of “DT” 15 Box jump @ 60/50cm Tc: 15’ …
A. Warm-up: Gym. + 7.5m Walking lunges – Forward 7.5m Walking Lunges – Backward 10 Medball Squat clean 10/10 Side Rotation in Side plank x 3 sets B. EMOM 5’ Hang squat clean x 6 reps @ 30/20kg C. Hang squat clean @ climbing heavy D. Deadlift 6×2 reps @ 75% of…
WU: 3 Rounds of: 15 Band pull apart / easy band 10/10 Single arm Shoulder press (use KB or DB) 10/10 Suitcase Deadlift (Use KB or DB 30 Mountain climbers A. EMOM 10′ Odd: 10-12 Inverted barbell row Even: 10-12 Diamond push-ups B. Metcon For time: RX: 10-9-8-7-6-5-4-3-2-1 reps of: Thruster 60/40kg Sumo DL high pull 60/40kg OPEN: 10-9-8-7-6-5-4-3-2-1 reps of: 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…
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…
