Mobility: Ankles+Hips
Activation: 2 RDS
– 10 m tiger walk and back
– 10 russian baby maker
– 10/10 half kneeling kb shoulder press
– 60″ Simple Unders
A: EMOM 15’
– 6-10 chine up
– 20 deficit push up
– 15 heavy kb swing
B. Metcon
For Time:
– 100 DU /200 SIMPLE
– 30 power snatch 30/20
– 100 DU
– 30 hang clean and jerk 30/20
– 100 DU
C. Acc
3 RFQ
-10 Strict toes to bar
-30″ Right Side Star Plank
-30″ Left Side Star Plank
A. Gymn.+ Scapula activation + Hip mobility + 5′ moderate tempo row B. 3 sets • 5/8 false grip strict ring pull- ups • 16 alt. pendlay rows @2×16/24 C. Core Strenght ☆ 3 sets: • 20 double leg lifts on parallettes • 20 v- ups • 20 crunches D. AMRAP 12′ • 30 DU’s…
Mobility: Shoulders+Hips Activation: 2RDS …
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….
1. 3 sets • 16 alt. DB floor presses • 12 DB bent over rows • 10 DB goblet squats 2. 5 sets/ 2’ • 8 narrow grip bench presses @60-70% 3. EMOM 24’ 1: 10 box jumps 2: 12/15 cals assault/row 3: Max DB devil presses 4: Rest 4. 4 sets / 2’ •…
Wu: Gymn+ Full body dynamic mob A: 3 rds 7 tempo kb deadlift left arm (3131) 14 alt v-ups 7 tempo kb deadlift right arm 14 knee to elbow ( plank position on ring) B: E3MOM x 4 – 7 front squat choose weight – 7-10 chin up / pull up / ring row …
Mobility: Ankles+Hips+Shoulders Activation: 2 RDS …
