Mobility: General
Activation: 2 RDS
– 2 Lengths Butt Kicks
– 10 Scapula Pull-ups
– 2 Lengths High Knees
– 10 Scapula Push-ups
Snatch
8rds
1 power+1 hang power+Ohs
A.Metcon
5 RFT: *TC 30′
– 400m Run (500m Row)
– 10 Strict Pull-Ups
– 15 Push-Ups
– 20 Sit-Ups
B.Acc
3 Super sets
10 Reverse DB Flies + 10 ring dip
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…
A. Warm-up: Gymn. + Hip mobility Then.. Amrap 8’ 12m Tiger crawl 12m Duck walk 12 V-ups 12 HR push-ups 12 Band pull-apart B. Every 2’ x 5 sets Back squat x 5 reps @ 72.5% of 1RM C. Practice in 5-8 min. @ you can choose Strict Ring MU /Bar Mu Ring MU /…
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
A. Warm-up: Gymn + EMOM 8’ 2 Box jump + 2/2 Single-arm KB clean + Press + 6 V-ups *Box @ 74/60cm *KB @ 20/12kg B. Half kneeling KB Strict press x 6/6 reps @ heavy! x 3 sets Rest 60-75s. btw. sets C. Hang power clean warm-up + technic Then.. For time: RX: 50…
Wu: gymn + ankle & elbow mob A: 3 rds 12 lateral box step 30 m bear walk 12 cal skierg B:10 min Split jerk technic / practice C: Metcon For time 30 hang clean and jerk 30/20 (rx 40/30) basic: double kb/db 30 lateral burpee 30 hang snatch 30/20 ( rx 40/30) -15…
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:…
