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 25-30/15-22,5
10 Burpee Box jump
D.Strenght
Back squats @ go until 80% of 1RM with Triples!
Then…
Every 90s. x 5 sets
Back squats x 10 reps @ 55% of D
E.Acc
Single-Leg Hip Thrust on floor
3×12/12 reps
WU: GYMN + BB WU 3rds 10 wall sit shoulder 10 snow angel 10 alt scorpins 10 russian babymakers A. Strength 5 RDS / 2′ Rest 6 Shoulder Press + Max Rep Push Presses B. Metcon 4 RFT 400m Run 20 Push Presses 10 Deck Squats RX: 40/30kg Open: 30/25kg Beginner: BB C:Acc…
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: SMR + thoracic & hamstring mobility A: 45 s work 15 sec change and rest 2 rds – sumo deadlift high pull w. Kb 12/16 – cat camel – 90/90 hip mobility – hip alt thrust B: E90’ x 8 3 Clean & jerk 60-70% ( focus on technik & speed) C: Metcon For time…
Gymn. + 2 sets 1 min bike/row 8 walkout push- ups 8 cossack squats 8 supermans 8 hollow rocks EMOM 10′ @moderate w. ODD: 6/8 Bench Presses EVEN: 6 Deadlifts Metcon: For Time 400m Run 3 rounds: 15 KB/DB Russian Swings 15 Lateral Burpees 15 SDHP 15 Goblet Squats Then 400m Run Acc: Leg raises…
Mobility: Shoulders+Hips Activation: 2RDS …
Wu:gymn+dynamic full body mobility A:2 rds 20/20 windmill 30 floor press kb choose weight B: For Time Team of 2 10 rds 10cal aab 10 wb 2′ rest 10 rds 10 cal row 10 burpee over row C:for time 50 ttb D: strech
