Wu: Gymn + hamstring mobility and active A: 2 rds 20 bird dog 20 dead bug 20/20 kb halo 8/12 kg 20 ring row B: E4mom x5 – 10-12 du kb floor press (heavy) – 10 sttb – 10-12 du kb row – 10/10dumbell triceps kick C:Metcon „DORK” 6rds 100 simple ( rx 60…
Wu: Gymn + thoracic mobility A: 2 light rds -10//10 one arm kb sumo dl high pull -20 med ball sq clean -20 push press du easy kb B:For Time 15-12-9 – Hang squat clean 35/25 (rx 45/30) – Push press 35/25 (rx 45/30) – T2b 2′ min rest 9-6-3 – Hang squat clean…
Wu:gymn+dynamic full body mobility A:2 rds 20/20 windmill 30 floor press kb choose weight B: For Time Team of 2 10 rds 10cal aab 10 wb 2′ rest 10 rds 10 cal row 10 burpee over row C:for time 50 ttb D: strech
Wu: Gymn + wrist & shoulder mob A:3 rds 12 lateral box steps 12 kb tatters 8/12/16 12 slam ball floor shoot 8/9/11/12kg B: Banded deadlift 8×4 climbing weight C: „SB CIRCUIT” 2rds 1:30 work- 30 rest and change 1station: skierg max cal 2station: alt. du snatch 10/12,5 ( rx: 15/22,5 ) 3station: max cal assault…
Wu:gymn+hip mobility A: 3 rds 20 alt leg hip thrust 10/10 half knee shoulder press 20 dead bag B: For Time 4rds 444m row 4 c&j 1rd:60% 2rd:65% 3rd:70% 4rd:70%+ Then 4 min 1 reps climbing heavy c&j C:Power Metcon 12-9-6-3 Strict pull up (open ring row) Deficit push up Sttb (v-ups) Ring dip (box…
Wu: Gymn+ Full body dynamic mob A: 3 rds 7 tempo kb deadlift left arm (3131) 14 alt v-ups 7 tempo kb deadlift right arm 14 knee to elbow ( plank position on ring) B: E3MOM x 4 – 7 front squat choose weight – 7-10 chin up / pull up / ring row …
Wu: gymn+ wrist mobility A: 3 rds 12 cat camel 12 alt scorpio 12 alt ohs reverse lunges (close grip) 12 band pull B: Snatch (climbing) 10 tc’ snatch pull+ power snatch+ hang snatch pull+ hang snatch+ ohs C: Metcon For time 2 rope climb (rx legless) 30 hang snatch 40/25 ( open 30/15, basic double…
Wu: gymn+thoracic mob A: 3 rds 30 m kb front rack carry 30 sec parallette L-sit hold 20 plank to push up 20 jump lunges B: E2mom x5 Odd: 10 kb or db floor press Even: 10 inverted row C: Metcon 3 rds For time 30 Am swing 32/28/24/20/16/12/8kg 40 cal row 20 kb taters D:…
Wu:gymn+ankle mobility A:2 rds light 20 lateral box over step 20 V ups 20 m bear walk 20 hrpu B: 5×4 push jerk (no tng) focus techik C: Metcon 21-15-9 Cal row Thruster 50/35 (open30-40/20-25) Ttb 2 min rest 15-12-9 cal row burpee over row D:Tabata:Hollow rock E: streching
A: 3 rft 12 “s” 10 russian babymakers 8 kb halo B: Power 10-9-8-7-6-5-4-3-2-1 Double kb- db Shoulder press 3-5 chin up C: Metcon Amrap 20’ 50 gorilla row 40 triceps band 30 alt biceps curls 20 burpee 10 strict ttb D: Lunge 5x 20 cal row 30 sec rest btw sets
