A. Warm-up: 50 Jumping jack 10 Ring Row 20m Walking lunge 10 Hollow rock x 3 sets B. Practice in 5-8 min. (You can choose one) Ring or Bar MU C. Running clock 0:00-10:00 5 Rounds for time: 3 Ring MU / 4 Bar MU 10m Walking lunges w. Double Kb in front…
A. Warm-up: 250m Row 15 Push-ups 15 Band pull-aparts x 3 sets B. For Quality: 21-15-9 reps of: Floor press @ double KB or DB Single-arm KB Clean – left arm Single-arm KB Clean – right arm *use moderate/heavy KB or DB C. For quality: 1/1 @ TGU – Heavy KB 30/30s. Side…
A. Warm-up: 10 Inchworm 10/10 Single-Leg RDL 20 Hip thrust on floor 10 V-ups 10 PVC pass throught x 3 sets B. For time: TC: 20’ 400m Run 3 Legless Rope climb 7 Squat snatch @ 80/50kg *Open: 50/30kg + Regular rope climb C. Squat Snatch @ heavy single! D. Deadlift 3×10…
A. Warm-up: Gymn + 3 sets of: 45s. Plate hops 45s. Handstand hold 45s. Plank 45s. Squat hold (bottom pos.) B. “Mary” Amrap 20’ 5 Handstand push-up 10 Pistol squats 15 Pull-ups C. Strict press – from rack 3×8 reps @ same weight *Try to use 65-75% of 1RM D. Acc. 10/10…
A. Warm-up: Gymn. + 3 sets of: 15m Tiger walk (7.5 Forward-7.5m Backward) 15m Bear walk (7.5 Forward-7.5m Backward) 10 Kipping swing on bar 20 Air squats B. Toes to bar practice Then.. Amrap 1’ Max reps T2B C. Amrap 11’ 50 Double-unders 25 Push-ups 25 Abmat Sit-ups D. Squat clean +…
Wu: Smr + gymn + shoulder & hip mobility A:2 rds 20 m one leg walking romanian kb dl 20 lateral box step overs 40 mountain climbers 40 jumping jack B: For time “Apatokbucsuziktoletek” 1000m run 100 du 50 burpee box jump overs 60/50cm 40 Am swing 24/16 open 20/12 30 jumping squat 20 hrpu…
Wu:Gymn + thoracic & shoulder mobility A:3 rds 5/5split squat bb thruster 5/5 cossuack squat w easy kb 10/10alt. Deadlift high pull+ press easy dumbell 20 band hip thrust B:Otm 10’ – 5 bench press (+2,5 ; 5%) – 16 alt pistol C:For time 15-12-9-6-3 Thruster 6-9-12-15-18 Cal row Rx: 40/20 – 50/30 – 60/40 –…
Wu: Gymn + shoulder & wrist mobility A: 2 rds 1min work 15 sec rest and change – skierg – lateral box step over – wall climb – bench T-spine mobilization (pvc) B: Otm 8’ – 3 shoulder press (+5% last week) – 7-8 bar muscle up open: c2b + ring dip or pull up…
Wu: Gymn + hamstring & ankle mobility A: 5 min agility ladder exercise 2 rds 20 alt one leg hip thrust 15med ball squat clean 10 cat camel 5 get up jhonnie B:6 set 2 squat clean+3 squat (climb heavy) C: For time Rx: 3000m Open: 2400m D:3rds 10strict chin pull up 10 ring triceps 10…
Wu: Gymn + wrist & elbow mobility A:3 rds 10 scapula push up to downdog 10 face pull Y press with easy band 10 frog jump 10 shoulder taps hs hold position B: 8min open hswlk practice rx:4 rds obstacle hswlk ( last 4 week ) C: Otm 30’ – 8-10 burpee box facing jump…
