Gymn. + Amrap 8′
• 1 min shuttle run
• 12 dead bugs
• 12 good mornings @plate
• 8 squats
Practice: du, pull up, mu, hspu
Back Squat
3×10 @moderate weight
Metcon:
For time: 15-12-9-6-3
-Burpee
-Shoulder Press @ 40/25
-Pull- up
EMOM 9′
-30 Russian Twists @medball
-20 Sit-ups @medball
-Rest
SMR + General warm-up + Mobility A. 8-10 min slow run / row B. EMOM 12′ – 4 sets 10 hollow rock + 10” hollow hold 15-20 Russian swing @heavy 50 du / 100 single-unders 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 /…
Wu: gymn+thoracic mob A: 3 rds 30 m kb front rack carry 30 sec parallette L-sit hold 20 plank to push up 20 jump lunges B: E2mom x5 Odd: 10 kb or db floor press Even: 10 inverted row C: Metcon 3 rds For time 30 Am swing 32/28/24/20/16/12/8kg 40 cal row 20 kb taters D:…
SMR & GYMNASTIC & MOBILITY A: 3 sets 2 wall climb 4 down up 8 air squat 10 lateral box steps over B: „Marathon” 2 rds 500 run / 650 m row 26 hrpu 500 m run / 650 m row 26 am swing 24/16 sc/ct:12-16 500 m run / 650 m row…
Mobility: Spine Activation: 2 RDS – 1 Lenght Seal – 1 Lenght Crab Walking …
Mobility: General Activation: 3 RDS – 30″ Wall Handstand Hold …
Wu:gymn+ankle mobility A:2 rds light 20 lateral box over step 20 V ups 20 m bear walk 20 hrpu B: 5×4 push jerk (no tng) focus techik C: Metcon 21-15-9 Cal row Thruster 50/35 (open30-40/20-25) Ttb 2 min rest 15-12-9 cal row burpee over row D:Tabata:Hollow rock E: streching
