Mobility: Shoulders+Spine
Activation: 3RDS + Barbell WU
– 1 Length Inchworm
– 10 BB Row
– 10 Jumping Air Squats
A. E2MOM 10′ _ Shoulder Presses
5×5 @ 75%
B. Metcon
12′ AMRAP
– 6 Power Clean & Jerk @50/35
– 12 Jumping Lunges
C. Acc
5 Sets
4 Push-ups + 4 Plyometric Push-ups
8 strict toes to bar
16 barbell side
Mobility: Shoulders+Hips+Ankles Activation: 2 RDS – 10 Scapula Pull-ups – 1 Lenght Inchworm – 10 Hollow-Arch Swings (active lats) A. 8′ EMOM Complex: 1 clean High Pull + 1 Power clean + 1 Squat clean (moderate, focus on technique) B. Metcon: AMRAP 8’ 2,4,6,8… -Bar Muscle-ups -Hang Power clean…
Wu: Gymn + shoulder & elbow mob A: Amrap 6′ 30 shoulder taps push up hold (rx:20 shoulder taps hs hold position) 10 alt one leg romanian dl high pull w.bb 10 alt cossack sq 30 jump to plate B: 10 min HSPU/ring mu practice / technic C: Amrap 20′ 2 wall climb 10 thruster…
1. 3 sets • 10 russian swings • 10 KB strict presses • 10 scapula pushups 2. Strength/5 sets/ 1’30” • 5 push presses 1. 60%…. 5. 80% 3. Intervals 5x In a 2:00 window complete • 250/200m row • 15 Am. Swings • max burpees over the rower Rest 1’ 4….
A. Warm-up: Easy “Amrap” in 8 mins. 10m Walking Lunges 10 V-ups 10 PVC OHS 45s. Handstand hold B. Power snatch – warm up to 50-60% of 1RM Then.. For time: 10-8-6-4-2-4-6-8-10 reps of: Unbroken Tng Power snatch @ 50% of 1RM Snatch C. Every 2’ x 5 sets Back squat x 5 reps @ 70%…
Wu: Gymn + hamstring mobility and active A: 2 rds 20 bird dog 20 dead bug 20/20 kb halo 8/12 kg 20 ring row B: E4mom x5 – 10-12 du kb floor press (heavy) – 10 sttb – 10-12 du kb row – 10/10dumbell triceps kick C:Metcon „DORK” 6rds 100 simple ( rx 60…
WU: GYMN + BB WU 3rds 10 wall sit shoulder 10 snow angel 10 alt scorpins 10 russian babymakers A. Strength 5 RDS / 2′ Rest 6 Shoulder Press + Max Rep Push Presses B. Metcon 4 RFT 400m Run 20 Push Presses 10 Deck Squats RX: 40/30kg Open: 30/25kg Beginner: BB C:Acc…
