Mobility: Shoulders+Spine
Activation: 2 RDS
– 10 BB Shoulder presses
– 10 Ring Rows
– 60″ Simple Under
A. HSW Practice 10-15″
B. Strict Pull-Ups_5 sets
20″ on for max reps
1’10” Rest
C. Metcon
5 RFT:
– 10 Push Presses @40/30
– 20 Air Squats
– 30 DU
D: Acc
3-4 rds
8 pandley row
16 skull chrushers
Wu: Gymn+ shoulder and elbow mobility A: 3 light rds – 10 hand climb+ snow angel – 10 get up jhonnie – 10 plank to push up – 5 burpee+ air sq B: 5×3/3 Turkish Get Up climbing to heavy C: 8 min HSPU, Pull Up, MU practice D: E2MOM x6 – 5-8 kb snatch…
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…
A. Warm-up: Gymn + 3 sets of: 60s. Cardio machine 15 Ring Row 10/10 KB Strict press 30s Hollow hold B. Metcon 5 Rounds for time: 3 Wall climb 6 Burpee 9 Double KB Hang power clean @ 2×20/12kg 12 Toes To bar Tc: 15’ C. Barbell Strict press (from ground) 4×10 reps…
A. Warm-up: Gymn. + EMOM 16’ – 4 sets Min1: 15m Bear crawl (2×7.5m) Min2: 15-18 Kb. Swing @ 20/12kg Min3: 15-18 Ring or TRX row Min4: 15-18 Jumping squat B. Every 2’ x 4 sets 8 Tng Deadlift @ 70-75% of 1RM *Open/Cross : Double KB deadlift x 10-12 reps C.Metcon For time: 45…
A. 10-15 min. Warm-up games B. “Strongbody Seven” – Partner workout (i go, you go) 14 Rounds of: (7-7) 7 Deadlift @ you can choose weight 7 Toes to bar 7 Am. Swing @ 20/12kg 7 Burpee 7 Pull-up 7 Goblet squat @ 20/12kg 7 Push-up C. Acc 3-4 rds 20 alt db skull chrusher…
Mobility: Shoulders+Spine Activation: 3RDS + Barbell WU …
