A. Warm-up: Gymn. + 3 sets of: 15m Tiger walk (7.5 Forward-7.5m Backward) 15m Bear walk (7.5 Forward-7.5m Backward) 10 Kipping swing on bar 20 Air squats B. Toes to bar practice Then.. Amrap 1’ Max reps T2B C. Amrap 11’ 50 Double-unders 25 Push-ups 25 Abmat Sit-ups D. Squat clean +…
Wu: Smr + gymn + shoulder & hip mobility A:2 rds 20 m one leg walking romanian kb dl 20 lateral box step overs 40 mountain climbers 40 jumping jack B: For time “Apatokbucsuziktoletek” 1000m run 100 du 50 burpee box jump overs 60/50cm 40 Am swing 24/16 open 20/12 30 jumping squat 20 hrpu…
Wu:Gymn + thoracic & shoulder mobility A:3 rds 5/5split squat bb thruster 5/5 cossuack squat w easy kb 10/10alt. Deadlift high pull+ press easy dumbell 20 band hip thrust B:Otm 10’ – 5 bench press (+2,5 ; 5%) – 16 alt pistol C:For time 15-12-9-6-3 Thruster 6-9-12-15-18 Cal row Rx: 40/20 – 50/30 – 60/40 –…
Wu: Gymn + shoulder & wrist mobility A: 2 rds 1min work 15 sec rest and change – skierg – lateral box step over – wall climb – bench T-spine mobilization (pvc) B: Otm 8’ – 3 shoulder press (+5% last week) – 7-8 bar muscle up open: c2b + ring dip or pull up…
Wu: Gymn + hamstring & ankle mobility A: 5 min agility ladder exercise 2 rds 20 alt one leg hip thrust 15med ball squat clean 10 cat camel 5 get up jhonnie B:6 set 2 squat clean+3 squat (climb heavy) C: For time Rx: 3000m Open: 2400m D:3rds 10strict chin pull up 10 ring triceps 10…
Wu: Gymn + wrist & elbow mobility A:3 rds 10 scapula push up to downdog 10 face pull Y press with easy band 10 frog jump 10 shoulder taps hs hold position B: 8min open hswlk practice rx:4 rds obstacle hswlk ( last 4 week ) C: Otm 30’ – 8-10 burpee box facing jump…
Wu: Gymn + hip & shoulder mobility A: 3 rds 15 m monster walk 10 alt. scorpio 5mu sn + 5 ohs + 5 power sn + 5 squat sn B: 5 min Find your 1 RM power snatch (open:climb heavy) then 5min find your 1 RM squat snatch (open climb heavy) C:BSQ 50%3 60%3…
Wu: Smr + Gymn + mobility A: Teams of 3 1 station: 600m sled pull 2 station: 60 tire flip 3 station: 600 m sled push 4 station: rest B:Nemcsakahuszévesekéavilag 5 rds 500m run / row 20 wall ball 15 russian swing 40 ? ?= 1 rd: 40 push up 2 rds: 40 air squat…
Wu: Gymn + shaolin + thoracic mobility A: 3 rds 20 m walking stiff leg deadlift [easy kb or dumbell] 10 hindu push up 5/5 one leg burpee box jump 40/50cm B: E2mom x 5 – 8 alternating pistol w. Kb 8/12 kg – 3-5 bench press {+5 % last week} C: On the 7min…
Wu: Gymn + shoulder & elbow mobility w. band A: 3 rds every 30 sec work 15 sec rest and change – parallette L-sit hold open:knee hold – skierg [avg:2:00/2:10] – bird dog – assault bike [70 rpm] {22-25 km/h} – shoulder taps on the hs hold position B: Otm 8’ 2-4 shoulder press [+5%…
