Wu: 2 rds 50 m bear walk 20 alt kb halo 10 good morning w. Kb 5/5 split squat w.kb 3 set: 20 plate shoulder press 20 plate biceps curls 20 plate triceps 20 plate bench row 20 plate russian swing no rest’ Metcon: 4-5 rds Tc’ 15 min 5 ↔️ inga run…
Wu: 3 rds 6/6 Half kneeling press @ light KB 10 scapula pull-up 20″ HS hold Split jerk: 5x 2 climbing Metcon: 4 rounds for time: 400m row 5 wall walk 10 burpee 15 wall bal 10 double kb gorilla clean 5 c2b 3-4 set max barbell biceps curls max barbell triceps …
Wu: 3 rds 20 banded pull 10/10/10 I/Y/T 25 m ↔️ kb front rack carry Strength Emom 10”: Odd: 20-25 banded triceps Even: 6-10 deadlift 50-60 % Metcon: 3 rds 36 hrpu 24 jumping lunges 12 pull up / ring row x1,5 6 reverse burpee SMR & STRECHING
Wu: 3 rds 10 alt scorpio 8 alt cossack sq 8/8 windmill + shoulder press 10 bb kang sq Strength: EMOM 10” Odd: 5-8 back squats 60-70% Even: 7-10 bb shoulder press 60-70 % Metcon: SB BIRTHDAY 13 rds 20 du 12 jump squat 1 burpee bar mu / 1 burpee pull up 9 alt…
Wu: 3 rds 12 alt lateral box step 12 invertalt row 12 snow angel 1 min cardio Snatch: 6 rds 1 snatch + 1 hang snatch + 2 ohs (basic: power snatch and no ohs) Metcon: Every 4 min x 4-5 6 hang snatch 40/25 kg 8 alt lunges step ohs 10 hspu…
Wu: 2 rds 6/6 one leg kb rdl + clean & shoulder press 12 wb squat clean 6 half burpee 12 wall sq Squat Clean: 6 rds ( climbing) 1 squat clean + hang sq clean + front squat Metcon: Every 5 min x 4 9 hang clean 50/35 kg 12 t2b 15…
Warm up: 3rds 14 dead bug 14 bird dog 14 russian baby makers HYROX: 750 m cardio / x2 bikerg 200 m kb carry 750 m cardio 100 m burpee broad jump 750 m cardio 200 m walking lunges 750 m cardio 100 plate push 750 m cardio 200 m kb carry 750 m…
Warm Up: 3 rds 10 bent over revers fly 1,25-2,5 plate 10 half burpee 10 box steps 50 jumping jack Partnerwod: 1000 m row 50 burpee box jump overs 100 wall ball 1000 m row 50 alt. db hang clean & jerk 100 alt db snatch 1000 m row 50 db hang sq clean…
Warm up: 2 rds 1 min cardio 50 m bear walk 1 min cardio 50 m tiger walk Snatch: E90″x 6 rds (climbing) Snatch pull + 2 Hang snatch Metcon: Every 3 min x 5-6 rds 20 Am swing 24/16 15 box jump 10 Hspu / clap push up / pike push…
Warm up: 3 rds 10 arch rock 12 plank to push up 12 snow angel 10 hollow rock Strength: 4 rds (medium weight) 15 bench press 15 bench row Metcon: Buy in: 1500 m row 60-40-20 Air squat push up reverse lunges straight leg sit up Cash out:1500 m row Streching & SMR…
