A. Games, then barbell warm-up together
B.Metcon
For time
Buy in:
Rx: 100 Double- unders Beginner: 200 simple
10 rounds:
10 thrusters @40/30
10 lateral burpees
Cash out:
Rx: 100 Open: 50 Double- unders
C. Stretching, Focus on the hip and shoulders
Mobility: Spine Activation: 2 RDS – 1 Lenght Seal – 1 Lenght Crab Walking …
Wu: Gymn +Hip and Shoulder mobility A: 3 light rds 12 shoulder taps (hspu position) 10 tempo air sq 5211 8 bb sq clean 12 „S” B: 10 min RX: Find your heavy complex, Open: focus on technics 1 power clean +1 hang sq clean +1 power jerk C: Every 3 min x 5 (15 min) 3…
Mobility: General Activation: 2 RDS – 2 Lengths Butt Kicks …
Warm-up: Gymn. + Hip mobility Then.. 3 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps Single-Leg RDL x 10/10 reps @ without w. Single-Leg glute Bridge hold x 20/20s. Alt. V-ups x 20 reps B. Every 2’ x 5 sets Front squat x 6-8 reps @ 60-65% of 1RM C: Metcon: CFGO…
A: gymn + amrap 6′ – 1/1 TGU – 10/10m monster walk – 10 scap push ups+ 5 hindu push ups – 15″ hollow hold B EMOM 10′ 2 back squat @ mod. Heavy C: Metcon AMRAP 7′ 7 HSPU 9 T2B 21 DUBS D: Strength 5 sets: 7 biceps curl + sh press @dual KB 11…
1. 3 sets • 6/6 Russian stepups • 1’ Bike-erg or assault • 12 Bird-dogs 2. Strength/5 sets • 5 reps Deadlift 1. 60%….5. 80% 3. For Time • 20 cals bike or row • 15 DL @2xDB • 20 cals bike or row • 15 Push presses @2xDB • 20 cals…
