Mobility: Shoulders+Hips
Activation: 2RDS
– 10 Shoulder Taps (Plank Pos.)
– 10 Scapula Pull-ups
– 60″ Rowing
A. HSW Practice 10′
B. Metcon
For Time:
– 1200m/800m Row/Run (male/female)
– 30 Hollow Body Rocks
– 20 Pull-Ups
– 50 Wallballs
– 20 Pull-Ups
– 30 Hollow Body Rocks
– 1200m/800m Row/Run (male/female)
(damper 3-5 on rower machine)
C. Acc
3 RFQ:
15m HSW
10 Reverse DB Flies
16 (8/S) DB Rows
A. Warm-up: 10m Inchworm 10/10 Suitcase deadlift @ easy KB 10/10 Windmill @ easy KB 30/30s. Side plank x 3 sets B: Push Jerk 5×5 Rx: climbing weight Open: focus on technik Basic: barbell or kettlebell press C: Metcon 10-9-8-7-6-5-4-3-2-1 Power clean 60/40, open 40-50/25-35, basic: du db/kb wall walk D: Accessory…
Mobility: Ankles+Hips+Shoulders Activation: 2 RDS …
Wu: Gymn+ thoracic & hip mobility A: 3 rds 10 sumo deadlift high pull 20/30 kg 15hip thrust 20/30 kg 8/8 one leg romanian dl B:Emom 10 2 snatch , start 40-45% ( focus on the technik) C:3 rds 10 front squat open 40/60 rx: 50/80 basic double kettlebell 15 c2b 30 du 3 min…
A. Warm-up: Gymn. + EMOM 12’ Min1 – 20 Jumping jack + 10 Hollow rock Min2 – 8/8 Cross body KB deadlift Min3 – 40s. D-ball hold in bear hug B. 3 Rounds, for quality: 12 Dead stop sumo deadlift high pull w. KB 3 Wall climb w. 3s. pause at the top Rest 60-90s….
Mobility: Full Body (Ankles,Hips,Shoulders,Thoracic Spine) Activation: 2 RDS – 20 Dead Bugs …
1. 3 sets • 20m farmer carry • 6/6 single arm ring rows • 15 banded pull aparts 2. 5 sets/1’30” • 2 reps Jerks @70% 3. 10 rounds for time • 2 wall walks • 4 Jerks from ground @50/35 • 12 cals row 4. 3 sets • 10 DB box steps • 20…
