Wu: Gymn + hip & shoulder mobility A: 3 rds 15 m monster walk 10 alt. scorpio 5mu sn + 5 ohs + 5 power sn + 5 squat sn B: 5 min Find your 1 RM power snatch (open:climb heavy) then 5min find your 1 RM squat snatch (open climb heavy) C:BSQ 50%3 60%3…
Wu: Smr + Gymn + mobility A: Teams of 3 1 station: 600m sled pull 2 station: 60 tire flip 3 station: 600 m sled push 4 station: rest B:Nemcsakahuszévesekéavilag 5 rds 500m run / row 20 wall ball 15 russian swing 40 ? ?= 1 rd: 40 push up 2 rds: 40 air squat…
Wu: Gymn + shaolin + thoracic mobility A: 3 rds 20 m walking stiff leg deadlift [easy kb or dumbell] 10 hindu push up 5/5 one leg burpee box jump 40/50cm B: E2mom x 5 – 8 alternating pistol w. Kb 8/12 kg – 3-5 bench press {+5 % last week} C: On the 7min…
Wu: Gymn + shoulder & elbow mobility w. band A: 3 rds every 30 sec work 15 sec rest and change – parallette L-sit hold open:knee hold – skierg [avg:2:00/2:10] – bird dog – assault bike [70 rpm] {22-25 km/h} – shoulder taps on the hs hold position B: Otm 8’ 2-4 shoulder press [+5%…
Wu: Gymn + hip & thoracic mobility A: 3 rds 10 toes to squat 5 get up jhonnie 10 cat camel 5 burpee pull up 20 hip 90/90 B: E90 x 6 1 power clean + 1 squat clean + 2 front squat ( climbing heavy) C: Run track or Rowing 9 min: 1500 m…
Wu; Gymn + mobility A: 3 rds 10/10 donkey kicks 30 jumping jack 10 goblet thruster w. Light kb 30 montain climbers B: rx: 5×2-3 strict ring mu open: ring mu practice or ring pull up and dip C:Emom 24’ – 10 thruster 40/30 kg open : 30/20 – 1-2 rope climb rx: leg…
Wu: SMR , hip&shoulder Mobility A: 3rds 40 m high knee run 20 alt one leg hip thrust 10 down up 5 “W” TRX or ring row (2 sec hold up) B: Emom 7’ – 1 power + 1 squat snatch (climbing heavy) – 6-8 c2b, open:kipping, butterfly pull up C:BSQ: 1×2 85% 1×1 90…
Wu: Gymn + smr + mobility A: 2 rds 12 alt db snatch light 12 med ball cluster 24 bird dog B. Wodzilla 1 rds 10 du 10 snatch (60/40) open 50/30 crosstraining 25/20/15 kg plate 2 rds 20 du 6 muscle up open: pull up + ring dip or push up crosstraining ring row+…
Wu: Gymn + shaolin A: 3 light rds 3 turkish get up left 10 supinated ring row 10 hollow rock 15/15 side monster walk 3 turkish get up right B:E2mom x 5 – 5 Sumo deadlift [1rm dl 65-70% – 5 bench press [man:body weight/woman0,75%] or floor press, or z press with dumbell, kb C:Speed&…
Wu: Gymn + shoulder & elbow mobility A: 2rds 1:15 work 15 sec rest – skierg – hand climb – 10 m run – dead bug B: OTM 8’ – 3-5 shoulder press 1 rm 60-70% – 3-6 bar or ring mu C: 5 set 2 push press + 2 push jerk + 2 split…
