Wu:mobility and 10min games A: For Time 100 cal row 75 thruster only bb 50 pull up 75 wb 100 burpee B: 3-4rds 8/8 one leg bb romanian dl 30 sec L-sit paralette 12/12 one leg hip trust w. band 10 hanging + weight(2,5- 5-10kg plate) toes to L-sit hold position
Wu: gymn+ shoulder and hip mobility 7’amrap 15 Hanging med ball hamstring curls 9/6 kg 20 russian twist w. med ball 15 med ball glute bridge 20=10/10 med ball halo A:12 min Clean and Jerk Technik Open: pvc, technik bar Rx: only bar B:8min Find your 5 rm Touch and go clean and Jerk C:For…
Wu:gymn+mobility 5′ amrap 30 jumping jack 30 skeater jump 30 mountain climbers 30 high knee run A:12 min practice Open: Hspu,hswlk, butterfly pull up, bar mu, Rx: hspu, hswlk, bar mu, ring mu B: OTM 25′ = 5rds 1min: Open: 15/12 cal row, Rx: 18/15cal row 2min: Open: 1-2 rope climb, Rx: 1-2 leg less…
warm up: gymn+ shoulder and hip mobility A: 6’amrap 10 back to wall donkey kicks 10 shoulder taps in hand stand position Open: Pike position (BOX) 5 snatch balance rx: bb open: pvc 5 ohs w. pvc rx: bb, open: pvc B:12 min Find your 3 RM Hang Squat Snatch Open: Hang Power Snatch C:15…
warm up: gymn+ shoulder mobility 6’amrap: 20 plank to push up 20 dead bug 20 reverse dead bug 7 hindu push up 20 sec bridge hold A: 12 min Find your 10 RM shoulder press B:15 OTM – 5/5 rope pull up open: one arm ring row – 12-15 barbell row ( rx: heavy, open:medium…
Warm up: gymn + mobilty + 3rds 20 m monster walk 10 hip thrust w. band 10 banded squat 10 burpee A:12 min: Find your 10RM Back Squat…. Start: 1rm 40-50% B: 15min Snatch technik with barbell ( snatch pull, high snatch pull, power snatch, high hang power, hang power, squat snatch, high hang sq…
Warm up: SMR, gymn, shoulder mob A)Dumbbell Man Makers + TGU 8 MM+ 4/4 TGU 6 MM + 3/3 TGU 4 MM + 2/2 TGU 2 MM + 1/1 TGU Increase weight in every roundy B) Karen: 150 WB for time@6/9 kg Every break: 10 m bear crawl with 12/20 kg KB
Warm up: 4’ AMRAP – 20 shoulder taps in plank – 20” reverse plank hold – 10 russian swing – 10 scapula pullup A)OTM 8’ Odd: Weighted strict pullup x 5 (Open: strict pullup or banded pullup) Even: Strict HSPU x8-10 (Open: kipping or L-sit dumbbell press) B)Back squat 3×3, same weight 2’ rest C)For time:…
Warm up: gymnastic+ 5’ easy running outside+specific warm up for lifting (total ~15’) A)In EMOM style find daily 1 RM Hang Squat Clean Every min start with 3 burpee…. Start with 50% of 1 RM, do 6-8 sets (Open:EMOM 8’ : 3 burpee+ 2 hang squat clean@same weight) B)Aerob capacity: For time: -1500 m running…
Warm up after SMR: 3 rds: *250 m easy row *30” Superman hold * 30” Plank (Feet in fitball/BOSU, etc) *20 Alternating Box Step A) In team of 3 (or 4)~ 3 rds: Min 1- Dumbbell bench press, alternating x 14-16 reps Min 2- Split squat x 6/6 Min 3- Kettlebell one-arm row x 8/8…
