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…
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…
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…
SMR & GYMNASTIC & MOBILITY A: 3 sets 10-10 m monster walk 30-30 sec super star side plank position elbow to knee 10/10 dumbell row in tiger position 10 alt goblet cossack sq B: Bsq: Every 3 min x4 8 reps pause 32×1 60% C: 24-18-12 Alt. Kettlebell dead clean & jerk 8-24 kg T2b…
SMR & GYMNASTIC & MOBILITY A: 3 sets 10 pvc pass trough 30 sec deep sq hold 10 cat camel 10 squat jumps B: Sn bb warm up then, 10 snatch rx:sq ct/ct: power+ ohs 15-40 kg 10 snatch 20-50 kg 10 snatch 25-60 kg 5 snatch 30-65 kg 5 snatch 35-70 kg C:” ThrusterHSPU” Climber…
SMR & GYMNASTIC & MOBILITY A: Cardio nyuszi- every 2 min 3 burpee 8 min run 1 min rest 8 min row B: „MALADJUSTED„ 60 du 150 simple 60 deadlift rx70/50 sc60/40 ct40/25 or du kb 60 du 150 simple 60 dumbell box steps over 5-25 kg 60 du 150 simple 60 burpees 60…
SMR & GYMNASTIC & MOBILITY A: 3 set 10 m crab walk 10 m spider walk 10/10 rdl 10 alt kb sumo dl high pull easy weight B: Kotsog Turk 3.0 3 rds 20 bsq 15-60 kg Ct: goblet sq 4-32 kg 20 swing 8-32 kg 1 min rest 3rds 15 fsq 15-50…
SMR & GYMNASTIC & MOBILITY A: 3 rds 50 mountain climbers 50 high knee simple under 10 get up jhonnie B: BB warm up „The Hammy” 1000 m row 7 sq clean and jerk 15- 60 kg, or du kb, CT: 14 sq wall/slamball clean and jerk 6-15 50 push up 7…
SMR & GYMNASTIC & MOBILITY A: 3 rds 8/8 scorpio 8/8 one leg bridge thrust 8/8 one leg burpee B: Every 3 min x 10 10 Alt. Overhead lunges 15-50 kg 10 Alt. Dumbell Devils press 5-30 kg 1-3 wall climb C: 4 sets 10 strict toes to bar 10 seeted bb good…
SMR & GYMNASTIC & MOBILITY A: 3 sets 30 shoulder taps in push up position 16 alt v-ups 8 target burpee 4 bb muscle clean+ press B: E2MOM x5 4-8 towel pull ups 10 du db row 10-30 kg 20-30 du / 40-60 simple C: AMRAP 12′ 1 Gtoh Rx:50/35 Sc: 40/25 Ct:…
