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WU:Gymn + Mob 3 rounds: – 10 Goblet squat – 5/5 KB Push press – light/medium – 30 DU / 60 Single A. Hang snatch – work up to a heavy triple in 10-12 min B: Front Squag RX: 3 x 5 @75% 2 x 3 @85% Open: 5 x 5 – start at medium…

WU:Gymn + GAMES A: 3 rounds: – 20 barbell hip thrust – 5 Scapula pull ups + 5 Ring row – 10 Down-ups B. „RANKEL” AMRAP 20 min 6 Deadlift (RX: 100/70kg Open: 70/40kg Basic: double kettlebell choose weight) 7 Burpee pullups (Open, basic: Banded or ring row) 10 Am swing (RX: 32/20kg Open: 20/12kg) Run…

WU:Gymn + GAMES A: 3 rounds: – 20 barbell hip thrust – 5 Scapula pull ups + 5 Ring row – 10 Down-ups B. „RANKEL” AMRAP 20 min 6 Deadlift (RX: 100/70kg Open: 70/40kg Basic: double kettlebell choose weight) 7 Burpee pullups (Open, basic: Banded or ring row) 10 Am swing (RX: 32/20kg Open: 20/12kg) Run…

Warm up: gymn+ mobility A: 3 light rds 10 snow angel 10 donkey kicks  10 cobra 10 scapular push up   B: Box step 4×12 barbell behind neck, climbing heavy   C: Wod Every 5 min x4 400 m run / 500 m row 12 barbell lunges 30-60/20-40 kg 6 muscle up scaled: 4-6 bar…

Wu: Gymn + hip mobility A: 2-3 sets 25 banded good morning 10 hollow rock 10 snow angels 25 banded hamstring curls   B: Sumo deadlift 5×8 climbing heavy   C: Nessie 10 alt. dumbell devil press 20 alt. hang clean & jerks  30 dumbell oh lunges 40 t2b 800 m run / 1000 m…

Wu:  2 -3 sets 50 jumping jack 10 shoulder taps in hspu pos. 10 kang squat 50 mountain climbers   A: Practice 8 min handstand walk butterfly pull up muscle up   B: Shoulder press & jerk 3×8 shoulder press 70-75% 3×5 push jerk    C: Wod 3-6-9-12-9-6-3 shoulder to overhead  burpee box jump 60/50…

Wu: gymn+ shoulder and elbow mobility A: 3 rds – 20 plank to push up – 20 dead bug – 20 bird dog – 3 mu cl + 3 power cl+ 3 squat clean + 3 power jerk B: Emom 8’  1 clean high pull+ 1 power clean+ 1 squat clean + 1 power jerk (…

Warm up: gymn+shoulder and hip mobility A: 3rds – 8 atomic sit up light plate – 8 bb good morning  – 8/8 one kb sumo dl high pull light – 8 bb sq snatch B: Snatch (climbing rx:heavy, open,focus on technik) 8min: every min 1 snatch high pull+1 power snatch+1sq snatch C:  every 3min x5 – 8 front sq 55-65 %…

Warm up: 3 set 10-10m monster walk with band 10 hip thrust 10-10 kb leg lift   A:Back Squat E2 x 5 5 reps 321 Tempo 60-70%   B:Wod 1-2-3-4-5-6-7 Squat clean 60/40 Wall walk open weight: 50/30 basic: double kettlebell 20-24/12-16 3 min rest Helen: 3 rds 400 m run 21 kb swing 16-24/12-16…

A. Warm-up:  3 set 100 Single-unders  10 Ring Face pull  10/10 Single-Leg glute bridge  45/45s. Side plank   B. Practice 8 min. (You can choose one)  Ring MU  Or Double-unders  Then,  1 set of: Max reps unbroken Ring MU or Max reps unbroken Double-unders  C. Wod 10 Rounds for time: RX:  3 Ring MU  10m…