SMR & GYMNASTIC & MOBILITY A: 3 rds 40 s pigeon position 30 s alt. leg extension bridge on hold position 20 high knee run 10 hand climb + joga push up B: One leg squat on the box 5 set 6 / 6 C:”Hippé” 10-8-6-4-2 Snatch climbing Rx: Squat Sn 30/20-40/25-50/35-60/40-70/45 kg SC:Power /Sq…
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:”Power body & lungs” Every 90 sec x 8 even: 5-8 Pull up BTN + 8-10 Tall Kneeling Dual Arnold Press du/KB/DB odd: 10 barbell row chin up grip + 30-50 du…
A. 3 sets: 10 Banded good morning 8 Push-ups 20″ superman hold B. Lifting – Deadlift , Floor Press ~ Dead Stop Deadlift * 4 x 4 @ increasing weight , rest 90″ btw. sets ~ Floor Press @ Double DB or KB * 4 x 8 , rest 60″ btw. sets …
CROSS A. Emom 6′ – perform all exercises in the same minute! 15″ easy run in place 8 bent over snow angels- no weight 5 burpee into air squat ( https://www.youtube.com/watch?v=O0ZXrix1_w4 ) B. For 8 minutes @ moderate pace 1′ Cardio machine 3 Man-makers @ 2xDB ( light/ moderate weight ) 20m Heavy Farmer carry @…
CROSS SMR + General warm-up + Mobility A. 3 sets: 10 Snow angels in wall sit ( https://www.youtube.com/watch?v=aZN5dU7Illc ) 5 Inchworm 5 Clean high pull + 5 Muscle clean @ empty BB B. Lifting – Clean 2 x Emom 4′ @ + 1 movement each minute: Minute 1: 1 Deadlift + 1 Power Clean + 1 Hang Power Clean…
CROSS SMR + General warm-up + Mobility A. Amrap 6′ 8/8 alt. arm-leg raises in superman pos. + 10″ superman hold 8/8 Single-leg RDL – no weight! 8 Back squats – pause for 2″ at the bottom @ empty BB B. Lifting – Pause Back Squat , Reverse Lunge steps 1) Every 1’30 x 5 sets 3…
CROSS SMR + General warm-up + Mobility A. 3 sets: 5/5 windmill @ light KB 5 Goblet Squat with 2″ hold at bottom pos. 5 High Pull + 5 Muscle Snatch @ empty BB B. Lifting – Snatch 2 x Emom 4 ‘ @ + 1 movement each minute: Minute 1: 1 Snatch DL + 1…
CROSS SMR + A. 2 sets: 1′ easy shuttle run 15 Hip thrust 15 Snow angel 16 (8/8) Dead bug B. 3 x EMOM 8′ / rest 2′ between EMOMs ( 28 mins ) *You can change the order in any way Emom 8′ – 5 Power Cleans + max reps box jumps until 40″…
CROSS SMR + General warm-up + Mobility A. 2 sets: 3 wall walk + 20″ HS hold after the last 15 scapula push-up in tiger position 8/8 half kneeling KB press @ light weight B. Gymnastics practice in ~ 5 minutes ~ Freestanding HS hold / Handstand walk C. Lifting – Strict Press /…
CROSS SMR+ General warm-up A. Amrap 6′ 30″ easy single-unders 10 banded good mornings 8/8 windmill- no weight! B. Every 30″ for 25 minutes ( 10 total rounds) – change stations every 30″ 8-10 Russian swing @ moderate weight ( women: max 16kg, men: max 24kg) 20″ single or double unders 8-10 KB sumo DL…
