Mobility: Ankles+Hips
Activation: 2 RDS
– 8/8 Single Leg Glute Bridges
– 8 Double DB Bent Over Rows
– 10 Ballistic Cable Band Pull Through
– 1 Lenght Extra Slow Tiger Walking
A: METCON
2 person teams
22′ AMRAP for max calorie
A person:
– Calorie Row/Bike/Ski
B person:
– 12 R KBS @24/16
– 6 Strict Pull-Ups
– 4 Man Makers @17.5/12.5
– 2 Wall Climbs
THEN CHANGE!
B: ACC
9′ EMOM 45″W/15″R
1: Hang From Cage (active lats)
2: Hollow Hold
3: HS Hold
C: STRECHING
Mobility: Ankles+Hips+Spine Activation: 2 RDS – 6/6 Shoulder Taps Plank Pos …
Mobility: Ankles+Hips 2 RDS – 1 Length Duck Walking …
A. Gymn. + 4 Rds.: • 20″/20″ copenhagen side plank • 20/20 m front rack carry @16/20 • 40″ superman hold B. Weightlifting ☆ 5×1 Complex / 2′ rest btw sets / @80% • 1 P.Clean + 1 Jerk + 1 Low Hang P.Clean + 1 Jerk C. Metcon For Time – 5 Rds.: •…
A. Warm-up: Gym. + Amrap 6’ 25 Double-unders / 50 Simple 10 empty BB muscle snatch 20 Alt. Lunges 15/15s. Single-arm Push-up hold B. Practice in 5-8 min. (You can choose) Strict Ring MU Or Double-unders C. Metcon In 10 minutes: RX: 5 Rounds of: 35 Double-unders 15 Power snatch @ 35/20kg BB In the…
A. Gymn. + Scapula activation B. 3 sets / 2′ rest • 5 strict pull-ups • 10 chest supported rows @medium DB • 10 lat. pull down C. Core Strenght 3-4 sets /1′ rest ▪︎ 40″ plank ▪︎ 15 weighted abmat sit-ups D. Metcon For time 20-18-16-18-20 T2B’s 10-12-14-12-10 SDHP’s /weight: RX: 50/35 OPEN: 40/25 BEGINNER: 30/15…
Mobility: Shoulders+Spine Activation: 2 RDS …
