SMR &Gymnastic & Mobility A: 3 set 8/8 scorpio (no alt.) 8 scapula pull up 8/8 split squat jumping (no alt.) 8 cat camel B: 4 rds tc’ 10 min 10/10 kb kneeling shoulder press choose weight 10 barbell bench row on bench pad choose weight C: „Kotsog Turk 5.1” Every 4…
SMR & GYMNASTIC & MOBILITY A: 3 rds 10 ring row 8 scapula push up 6 reverse burpee 4 pvc pipe sq snatch 2 wall climb B: E2mom x5 snatch&pull combo max load 60% focus technique 3 snatch 5-10 strict pull up rx: 3-6 ring/bar mu C:”Mucika” 5-10-15-20-15-10-5 Wall ball T2b…
SMR & GYMNASTIC & MOBILITY A: 3 sets 6 snow angel + joga push up 8 / 8 one leg rdl 10 barbell press behind neck B: E2mom x 5 focus on a technique max load 60% 1 pause power clean 2 sec pause catch position 1 squat clean 1 pause jerk…
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…
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…
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…
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:…
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 …
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…
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…
