Wu: Gymn + hip & thoracic mobility A: 3 rds 10 toes to squat 5 get up jhonnie 10 cat camel 5 burpee pull up 20 hip 90/90 B: E90 x 6 1 power clean + 1 squat clean + 2 front squat ( climbing heavy) C: Run track or Rowing 9 min: 1500 m…
Wu; Gymn + mobility A: 3 rds 10/10 donkey kicks 30 jumping jack 10 goblet thruster w. Light kb 30 montain climbers B: rx: 5×2-3 strict ring mu open: ring mu practice or ring pull up and dip C:Emom 24’ – 10 thruster 40/30 kg open : 30/20 – 1-2 rope climb rx: leg…
Wu: SMR , hip&shoulder Mobility A: 3rds 40 m high knee run 20 alt one leg hip thrust 10 down up 5 “W” TRX or ring row (2 sec hold up) B: Emom 7’ – 1 power + 1 squat snatch (climbing heavy) – 6-8 c2b, open:kipping, butterfly pull up C:BSQ: 1×2 85% 1×1 90…
Wu: Gymn + smr + mobility A: 2 rds 12 alt db snatch light 12 med ball cluster 24 bird dog B. Wodzilla 1 rds 10 du 10 snatch (60/40) open 50/30 crosstraining 25/20/15 kg plate 2 rds 20 du 6 muscle up open: pull up + ring dip or push up crosstraining ring row+…
Wu: Gymn + shaolin A: 3 light rds 3 turkish get up left 10 supinated ring row 10 hollow rock 15/15 side monster walk 3 turkish get up right B:E2mom x 5 – 5 Sumo deadlift [1rm dl 65-70% – 5 bench press [man:body weight/woman0,75%] or floor press, or z press with dumbell, kb C:Speed&…
Wu: Gymn + shoulder & elbow mobility A: 2rds 1:15 work 15 sec rest – skierg – hand climb – 10 m run – dead bug B: OTM 8’ – 3-5 shoulder press 1 rm 60-70% – 3-6 bar or ring mu C: 5 set 2 push press + 2 push jerk + 2 split…
Wu: Gymn + elbow & back mobility A: 3 rds 5 get up jhonnie + burpee 7/7 skater jump 9 trx row 11 med ball squat clean B: E90 x 6 – 2 squat clean (climbing heavy10 sec btw reps) – 12-15 push up C: Run Track 0-6 min: 1000m 6-11min: 800 m 11-15…
Wu: Gymn + wrist & thoracic mobility A: 3 rds 10 scapula pull up 10 shoulder taps in handstand hold 20 jumping jack 20 alt jumping lunges B: open: kipping and butterfly pull up practice rx: bar komplex: 1 strict pull up + 1 butterfly pu + 1 c2b + 1 bar mu + 1…
NWu: Gymn + shoulder & ankle mobility A: 3 rds 12 “S” 14 frog jump 16 alt romanian kb deadlift 12/16 20 bicylce abs B:E90’x5 2 position Squat Snatch= 1 snatch floor + 1 hang snatch 10 wall ball 6/9/12/15 kg C: BSQ 3×1 90% 2×8-10 80% D: For time 3 rds 7 burpee pull up…
Wu: SMR + games A: Partner workout AMRAP 0-10 min Partner A 25 wall ball 50 du Partner B abmat sit up and change 10-20 min Partner A 30 Am swing 16/24 15 box jump Partner B wall sit hold and change 20-30 min Partner A 10 deadlift 60/100 open 45/80 800 m run…
