Wu: Gymn + elbow & back mobility A: 3 rds 5 get up jhonnie + burpee 7/7 skater jump 9 trx row 11 med ball squat clean B: E90 x 6 – 2 squat clean (climbing heavy10 sec btw reps) – 12-15 push up C: Run Track 0-6 min: 1000m 6-11min: 800 m 11-15…
Wu: Gymn + wrist & thoracic mobility A: 3 rds 10 scapula pull up 10 shoulder taps in handstand hold 20 jumping jack 20 alt jumping lunges B: open: kipping and butterfly pull up practice rx: bar komplex: 1 strict pull up + 1 butterfly pu + 1 c2b + 1 bar mu + 1…
NWu: Gymn + shoulder & ankle mobility A: 3 rds 12 “S” 14 frog jump 16 alt romanian kb deadlift 12/16 20 bicylce abs B:E90’x5 2 position Squat Snatch= 1 snatch floor + 1 hang snatch 10 wall ball 6/9/12/15 kg C: BSQ 3×1 90% 2×8-10 80% D: For time 3 rds 7 burpee pull up…
Wu: SMR + games A: Partner workout AMRAP 0-10 min Partner A 25 wall ball 50 du Partner B abmat sit up and change 10-20 min Partner A 30 Am swing 16/24 15 box jump Partner B wall sit hold and change 20-30 min Partner A 10 deadlift 60/100 open 45/80 800 m run…
Wu: SMR + thoracic & hamstring mobility A: 45 s work 15 sec change and rest 2 rds – sumo deadlift high pull w. Kb 12/16 – cat camel – 90/90 hip mobility – hip alt thrust B: E90’ x 8 3 banded deadlift 60% ( focus on technik & speed) C: For time buy…
Wu: Gymn + shoulder & ankle mobility A: 2 rds 40 sec work 20 sec change and rest (1 rd slowly, 2 rds medium tempo) – skierg – hip trust – row – bird dog B1: OTM 8’ – 3 split jerk 1 RM 40% – 60% – 3 – 6 ring or bar mu;…
Wu: Gymn + wrist & elbow mobility A: 3 rds 10/10 plate shoulder halo 10 bb front rack lunges step + shoulder press 30 mountain climbers B: E90 x 6 3 hang power clean (climbing heavy) 6 bar facing burpee C: Run track Every 3 min 500m x 4 then every 30 sec 100m x10…
Wu: Gymn + shoulder and thoracic mobility A: 3 rds 10 scapula push up 1 leg less rope climb 30 sec L sit hold 1 leg less rope climb 10 wall squat B: 8 min rx: Obstacle hand stand walk open:Hand stand walk practice C:Every 3 min x 7 90 sec max cal row, ski,…
Wu: Gymn+ hip & thoracic mobility A: Amrap 6’ 8 trx or ring W pull 8/8 one leg hip thrust 4 bb high hang squat snatch 4 cossack squat w bb B:E90’ x 6 2 high hang squat snatch (climbing heavy) 8 lateral burpee C: BSQ 3×2 85% 2×10 75% rest 90’ D: 2 rds…
Wu: SMR, Gymn A: “Annie” 50-40-30-20-10 Du Abmat sit up 3’ rest then “Bert” 50 burpee 400 m run 100 push up 400m run 150 walking lunges 400m run 200 air squat 400 m run 150 walking lunges 400 m run 100 push up 400 m run 50 burpee then full streching
