SMR & GYMNASTIC & MOBILITY
A: 3 sets
10/10 m tiger walk, back tiger walk
3/3 Turkish get up easy kb
30-45 sec hs hold rx: free sc/ct: at the wall
B: 8 min hswlk practice in pair
rx: max meter
sc/ct: with a stick
C: 5 rds tc 10 min
8 Bsq 50%
10 Deficit push up rx: 10-20 cm sc: 5-10 cm ct: floor or knee push up
D: 'Annie'
50-40-30-20-10
du
sit up
SMR & GYMNASTIC & MOBILITY
A: 3 sets
2 wall climb
4 down up
8 air squat
10 lateral box steps over
B: "Marathon"
2 rds
4 back and down run in hall or 500/400m row
26 hrpu
4 run 500/400 m row
26 am swing 24/16 sc/ct:12-16
4 run 500/400 m row
26 sit ups
4 run 500/400 m row
26 sumo deadlift high pull 35/25 ; ct: kb 16-20 kg
4 run 500/400 m row
26 air squat
4 run 500/400 m row
26 box jump 60/50 cm ct: 50/40 cm
C: Big Streching
SMR & GYMNASTIC & MOBILITY
A: 3 sets
12 bird dog
6 get up jhonnie
12 cat camel
6 one leg burpee
B: 4 sets
10 deadlift climbing max load 50-60%
10 Bench press choose weight
C: "ohhhlalaa" tc:15 min
30 clean & press
30 sit up
30 power snatch
30 v-ups
30 thruster
30 k2e
15;15;15;15;15;15
barbell 15-35 kg ct: 8-12 kg kb
D: FULL BODY STRECHING
SMR & GYMNASTIC & MOBILITY
A: AMRAP 7'
6 yoga push up
8 medball cluster
10 ring row
12 reverse lunges
B: Kötsüg Türk 5.0
Every 6 min x5
250/200 m row
10 Hspu
50 du
10 C2b
250/200 m row
In the remaining time until 5min max reverse lunges oh plate....
C: 4 sets
10-12 BB Biceps Curls
1-12 BB Triceps
SMR & GYMNASTIC & MOBILITY
A: 3 sets
8scapula pull up
10 skeater squat
12 barbell muscle clean
B: Power clean climb; max load 60-70%
Every minx 10
1 high hang+ 1 hang clean + 1 clean
Every catch position 3 sec pause
C: " Ulululu"
Buy in: 40 cal row/ski/aab
12-9-6
Db burpee box step overs 5-22,5 kg
24-18-12
T2b/k2e/v-ups
Cash out: 40 cal row/aab/ski
D: 3 sets
10/10 windmill
20 ghd
SMR & GYMNASTIC & MOBILITY
A: 3 sets
16 dead bug
16 alt romanian dl easy kb
16 alt crab kicks
B: 4 sets
4-10 rope& bar pull up
4-10 barbell z press
C: "Nyami"
24 alt kb thruster 8-24 kg
48 russian swing 8-24 kg
24 burpee
16;16;16
10;10;10
D: 75 Oh plate sit up
Every break 10 V-ups
SMR & GYMNASTIC & MOBILITY
A: 3 sets
10 stand to squat
10 hang muscle snatch
10 jump ohs with pvc
B: Snatch rx: squat sc/ct: power
in 1 min Every 10 sec 1 sq snatch only bb
30'rest
in 1 min every 15 sec 1 sq sn +5-10 kg
30'rest
in 1 min every 15 sec 1 sq sn +5-10 kg
30 sec rest
in 1 min every 20 sec 1 sq sn +2,5-10 kg
30 sec rest
in 1 min every 20 sec 1 sq sn +2,5-10 kg
For time: 10 reps 65%
For time: 10 reps 70-75%
C: "Be Sting "
3 rds
30 cal row/ski/aab
30 wall ball 9/6/4 kg
D: 3 rds
15 abwhell
15 hamstring row
SMR & GYMNASTIC & MOBILITY
A: 3 set
3x run back down the hall
12 lateral box step over
1 left and right hand circle the box in pike push position
10 windshield wiper rx: bar sc/ct: floor
B: "Kotsog Turk 4.0"
100 russian swing
90 V-ups
80 Am swing
70 Jump squat
60 Dumbell alt. Hang clean and jerk
50 Hrpu
40 Alt dead dumbell snatch
30 pull up
20 Alt. devils press
10 wall climb
Every break 10 object: kb, dumbell hops
rx: kb 16-24 kg; dumbell 15-22,5 kg
sc: kb 12-20 kg; dumbell 10-20 kg
ct: kb 8-16 kg; dumbell 5-15 kg
C: big Streching
SMR & GYMNASTIC & MOBILITY
A: 3 sets x 2 min
1 set: max reps hand climb+snow angel
2 set: max reps alt hip thrust
3 set: max reps alt one leg burpee
B: Friday strenght 3-4 sets in 10-12 min
6-10 pause bench press 313 choose weight focus in technique
6-10 pause barbell row 313 choose weight focus in technique
C: "APRIL Fool"
15-12-9-6-3
Squat clean
Push press
Front squat
every break 4 target burpee
rx: 50/35 sc:40/25 ct: 30/20 or du kb 8-16kg
D: 3 sets
20 barbell side
10/10 side hip trust
SMR & GYMNASTIC & MOBILITY
A: 3 sets
10 dead bug
8 down up
6 alt lunges
4 shoulder taps in hs pos
2 wall climb
B: Every 4 min x7
5 C2b rx: strict sc: butterfly/kipping ct: band pull up
6 slam ball stoh rx:70/50 sc: 50/30 ct: 25/18 kg
7 burpee box jump 60/50 cm
14/11 cal row
C: 3x
15-20 barbell triceps
10/10 alt db row