WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge A. C2B/BMU/RMU practice 8 minute B. EMOM Death by Cluster 1 Cluster Start at 40kg male/25kg female Increase the weight w/ M:5kg, F: 2.5kg in every minute…. C. AMRAP 25’ 25 WB 20 Pullup 15 KB Thruster 10 Bar MU /C2B/Pullup…
WU: 3-5’ gymnastic 3 slow rounds: – 15m monster walk – 15 Banded good morning – 5/5 spiderman and reach A. E2’30” – 4 sets 5 Squat clean @70% Immediately complete 12 T2B B. E90” – 4 sets 12 KB floor press 8 Strict pull up C. 10-9-8-7-6-5-4-3-2-1 Deadlift – same weight as „A”. Lateral…
WU:3-5’ gymnastic AMRAP 5’ WU pace 10 Jumping squat 5 Empty BB High hang snatch pull 20 DU/ 40 Single A. E90” – 6sets 3 Pause Fsq @65% 1RM (2” pause at the bottom) B. E5’ – 3 sets 40DU 6 Hang Squat snatch 50/35kg (35/25) 30 DU/60 Single 4 Hang squat snatch 20 DU/40…
Wu: gymn+mobility + zumba + aerobic A:team of 2 400m/400m human carry B:team of 3 ……40min tc’ 2000m row 666m/666m/666m then 2 people max reps: abmat sit up 50 hrpu syncro 2000m row 666m/666m/666m then 2 people max reps: wall ball 12 rope climb 2000 row 666m/666m/666m then 2 people max reps: syncro am swing 50 syncro burpee 2000m…
Wu: gymn+ mobility A: 2rds 25 cal row 25 band good morning 25 hip trust B: 12 min Find your daily max 1 RM Sumo deadlift C: For time 50 shoulder press 40 /30/25kg D:EMOM 20 -15/12 cal skierg – 3-7 sand bag or slam ball clean+ over to shoulder – 20 m lunges du kb…
Wu: Gymn+ shoulder and elbow mobility A: 3 light rds – 10 hand climb+ snow angel – 10 get up jhonnie – 10 plank to push up – 5 burpee+ air sq B: 5×3/3 Turkish Get Up climbing to heavy C: 8 min HSPU, Pull Up, MU practice D: E2MOM x6 – 5-8 kb snatch…
Wu: Gymn+hip,ankle, shoulder mobility 3 light rds 15 easy band pull 10 cat A:7×2 snatch balance climbing heavy, Open: focus technik B: Amrap 12′ 1-2-3-4…etc Thruster 40/30kg Lateral burpee Am swing C:3rds 10/10 windmill 10 sttb D: Streching, SMR
Wu: Gymn+ Amrap 7′ 20 dead bug 20 invers dead bug 10 squat rock 30 jumping jack A: 10 min Hspu, Hand stand walk practice B: Emom 30′ – 50 du/ 100 simple – 12 alt box step w. du heavy kb – 15/12 cal row – 10-15 hrpu + 15-20 air sq – 30…
Wu: Gymn +Hip and Shoulder mobility A: 3 light rds 12 shoulder taps (hspu position) 10 tempo air sq 5211 8 bb sq clean 12 „S” B: In 10 min RX: Find your heavy complex, Open: focus on technics 1 power clean +1 hang sq clean +1 power jerk C: Every 3 min x 5 (15…
Warm up: gymnastics A)TRX complex: 3-4 sets: – 8-10 hip lift – 10 mountain climber – 5-7 push up B)10’ min gymnastics practice C)5 rft: – 5/4/3/2/1 Bear complex with increasing weighz – 12 bar facing burpee – 24 air squat – 12 abmat sir up@ medball – 3 rope climb/2 legless D)3 rft: –…
