Mobility: Ankles+Hips
Activation: 3 RDS
– 6 Deck Squats
– 5/5 Wind Mills
– 30″ Jumping Lunges
A. Front Squats
5×8 @65%/2′ Rest
B: Practice:
5 min hswlk, bar eing mu, double under, kipping, butterfly pull up
C: Metcon
14′ AMRAP:
– 18 Air Squats
– 15 R KBS
– 12 (6 left then 6 right) Single Arm KB Hang Clean & Jerks
– 9 HSPU
A. Warm-up: Gymn. + 3 sets of: 50 Jumping jack 10m Monster walk 10 Push-ups 20 Glute bridge on floor 20 Alt. V-ups B. Every 2’ x 5 sets Back squat x 5 reps @ 75% of 1RM C. EMOM 15’ Min1 – 12/15 Burpee Min2 – 5 Push jerk Min3 – 2/3 Rope climb Weights: …
Mobility: Shoulders+Spine Activation: 3RDS + Barbell WU …
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
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….
Mobility: General Activation: 3 RDS …
Wu: Gymn+ Amrap 7′ 20 dead bug 20 invers dead bug 10 squat rock 30 jumping jack A: 10 min Hspu, Hand stand walk practice Rx: Amrap 10′ 15 m 1 pegboard / 1-3 bar mu B: Emom 30′ – 50 du/ 100 simple – 12 alt box step w. du heavy kb – 15/12…
