A. Gymn.+ Scapula activation + Hip mobility + 5′ moderate tempo row
B. 3 sets
• 5/8 false grip strict ring pull- ups
• 16 alt. pendlay rows @2×16/24
C. Core Strenght
☆ 3 sets:
• 20 double leg lifts on parallettes
• 20 v- ups
• 20 crunches
D. AMRAP 12′
• 30 DU’s
• 12 C2B’s
• 8 Pistols
WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge A. 8’ handstand walk practice Open: handstand hold and freehanstand practice B. 8’ Kipping Pullup, C2B or Bar MU practice Rx: EMOM 6’ – 3-5 Bar or Ring MU C.Metcon 3-4 rds. Tc:20 min 80 DU (160 SU) 12…
Mobility: Shoulders+Hips+Ankles Activation: 2 RDS – 10 Banded Pull-Aparts – 10 Hollow Rocks – 10 Pike Push-ups – 5/5 Cossack Squats …
A: smr, gymnastic, mobility B: 3 rds 10 90/90 hip 5 hindu push up 10 russian baby maker C:”Easy Annie” Rx: 50-40-30-20-10 du’ abmat sit up Open:125-100-75-50-25 simple under abmat sit up D: Metcon: partner workout 4 rds 10 bsq Rx:100/60 Open:70/50 basic: goblet sq 10 bench press Rx:80/55 Open: 50/30 basic: kb floor press 500m run / 600 m row E:…
1. 3 sets • 6/6 lateral box step ups • 10/10 dead bugs @ SMR • 6 RDL @barbell 2. 4 sets • 6-8 Deadlifts 1: 60% 2: 65% 3: 70% 4: 75% 3. AMRAP 15’ • 15 Deadlifts @70/52 • 15 WB’s • 15 T2B’s / Knee raises 4. 2- 3 sets • 20…
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 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….
