Wu: Gymn+ thoracic & hip mobility A: 3 rds 10 sumo deadlift high pull 20/30 kg 15hip thrust 20/30 kg 8/8 one leg romanian dl B:Emom 10 3 band deadlift 55% ( focus on the technik) C:3 rds 10 front squat open 40/60 rx: 50/80 15 c2b 30 du 3 min rest 3 rds 10…
Wu: Gymn + shoulder mobility A: Amrap 6’ 8 barbell press 8 hrpu 8 down up 8 air squat high knee jump B: 8 min Power jerk practice C:5 set 4 push press + 2 push jerk rest 90’ D:3 rds 10 power clean & jerk open: 25/40 , rx: 60/40 kg 15 cal row…
Wu: Gymn + hip & wrist mobility A: 3 light rds 10 alt box step front rack w kb 12/16 10 kb thruster 20 dead bug B: E2mom x 5 1 cluster + 1 thruster + 2 front squat (climbing heavy) C: Run Track Every 5 min x3 800 m D: Acc 3 set…
Eu: SMR + Gymn A: 3 light rds 12 “S” 10 ring or trx row 20 bycicle abs 10 “C”push up B: Every90 sec 3x 5 strict pull up + weighted then 3x 5 strict chin pull up + weighted C:Every 5 min x 3set Rx: 21 deficit hrpu 15/20+10 plate 21 kipping hspu 500…
Wu: Gymn+ shoulder and ankle mobility A: Amrap 6’ 10 snow angel 8/8 kettlebell halo deep squat position 3 muscle snatch 20/30 kg 2 hang squat snatch 1 snatch balance B: E2mom x5 40 du / 60 simple 2 hang squat snatch climbing heavy C: 3×12 BSQ 1 RM 67,5% 90 sec rest btw set…
Wu: Gymn+SMR A:2rds light 40 mountian climber 20 bird dog 10 burpee pull up 5/5 one arm thruster light kb B:Team of 3 Amrap 35’ 100 cal row 75 hspu 50 clean 60/40 open: 40/25 400 m run together 30 stoh 60/40 open: 40/25 20 muscle up ring or bar open c2b / pull up…
Wu: Gymn+ shaolin A: 3 rds – 6/6 one leg romanian dl with kb 12/16 – 12 barbell hip thrust 25/30 kg – 10 cal row B:E2mom x 5 – 5 banded deadlift 50%( focus on speed and technik) C:For time ( squat start the floor) 20 front squat Open 30/40 Rx 40/60 20…
Wu: Gymn+ shoulder mobility A: 8min Split Jerk practice B:5 set Work up to heavy 5 push press + split jerk C: Amrap 4’ 2-4-6-8-10.. etc – alt. dead dumbell or kettlebell snatch – target burpee 1 min rest Amrap 4’ 2-4-6-8-10..etc -alt dumbell or kettlebell hang C&J -alt one leg burpee 1min rest Amrap…
Wu: gymn+ Elbow and ankle mobility A: 3rds 10 down up 15 good morning with band 8/8 one arm c&j wit easy dumbell 8/8 one leg hip thrust B: squat clean and jerk climbing For time 10 reps 50% 8 reps 60% 6 reps 70% 4 reps 75-80% 2 reps 80-85 % C:Run time 5×400…
Wu: Gymn+shoulder and hip mob A:10 min open: kipping / butterfly pull up practice rx:7set 1ttb+1c2b+1bar mu B:5x4min 200m run 12 kb tatters 24/16kg 12 pull up C:3 set 6/6 one leg romanian deadlift 12 barbell side 12 barbell good morning D: streching
