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 30/25 (rx 40/30)
20 cal cardio
4 wall climb
12 thruster
25 cal cardio
6 wall climb
14 thruster
30 cal cardio
D: Acc
50 k2e
E: streching
1. 3 sets • 6/6 single arm DB bench presses • 8 scap pullups • 4 inchworms 2. 5 sets • 5 narrow grip bench presses @75-80% 3. EMOM 18’ 1. max kipping pullups 2. 8 thrusters @40/30 3. Rest 4. 5 sets • 12 alt gorilla rows • 30/30” side plank
Mobility: General Activation: 2 RDS …
1. 3 sets • 6/6 Russian stepups • 1’ Bike-erg or assault • 12 Bird-dogs 2. Strength/5 sets • 5 reps Deadlift 1. 60%….5. 80% 3. For Time • 20 cals bike or row • 15 DL @2xDB • 20 cals bike or row • 15 Push presses @2xDB • 20 cals…
A. Warm-up: 100 Single-unders 10/10 Single-Leg RDL @ without weight 20 Alt. Shoulder taps in push-up pos. 30-45s. Dead hang on bar x 3 rounds B. Romanian Deadlift x 8 reps @ medium/heavy weight x 5 sets C. Metcon RX: Amrap 14’ 90 Double-unders 75 Wall ball @ 9/6kg 60 T2B 45 Push-ups 30 Alt….
A. Warm-up: Gymn. + Amrap 7’ 10 Banded good morning 5/5 Hang clean + Jerk @ easy KB 10 Cossack squats 10 V-ups B. Squat clean – heavy single in 10-12 mins. Open: practice C. Amrap 18’ 18 Box jump 15 T2B 12 alt devil press 17,5-22,5/5-15 kg D. KB windmill 3x 10/10 reps @…
Mobility: Ankles+Hips Activation: 3 RDS …
