Wu: SMR + thoracic & hamstring mobility A: 45 s work 15 sec change and rest 2 rds – sumo deadlift high pull w. Kb 12/16 – cat camel – 90/90 hip mobility – hip alt thrust B: E90’ x 8 3 banded deadlift 60% ( focus on technik & speed) C: For time buy…
Wu: Gymn + shoulder & ankle mobility A: 2 rds 40 sec work 20 sec change and rest (1 rd slowly, 2 rds medium tempo) – skierg – hip trust – row – bird dog B1: OTM 8’ – 3 split jerk 1 RM 40% – 60% – 3 – 6 ring or bar mu;…
Wu: Gymn + wrist & elbow mobility A: 3 rds 10/10 plate shoulder halo 10 bb front rack lunges step + shoulder press 30 mountain climbers B: E90 x 6 3 hang power clean (climbing heavy) 6 bar facing burpee C: Run track Every 3 min 500m x 4 then every 30 sec 100m x10…
Wu: Gymn + shoulder and thoracic mobility A: 3 rds 10 scapula push up 1 leg less rope climb 30 sec L sit hold 1 leg less rope climb 10 wall squat B: 8 min rx: Obstacle hand stand walk open:Hand stand walk practice C:Every 3 min x 7 90 sec max cal row, ski,…
Wu: Gymn+ hip & thoracic mobility A: Amrap 6’ 8 trx or ring W pull 8/8 one leg hip thrust 4 bb high hang squat snatch 4 cossack squat w bb B:E90’ x 6 2 high hang squat snatch (climbing heavy) 8 lateral burpee C: BSQ 3×2 85% 2×10 75% rest 90’ D: 2 rds…
Wu: SMR, Gymn A: “Annie” 50-40-30-20-10 Du Abmat sit up 3’ rest then “Bert” 50 burpee 400 m run 100 push up 400m run 150 walking lunges 400m run 200 air squat 400 m run 150 walking lunges 400 m run 100 push up 400 m run 50 burpee then full streching
Wu: Gymn+ thoracic & hip mobility A: 3 rds 10 sumo deadlift high pull 20/30 kg 15hip thrust 20/30 kg 8/8 one leg romanian dl B:Emom 10 3 band deadlift 55% ( focus on the technik) C:3 rds 10 front squat open 40/60 rx: 50/80 15 c2b 30 du 3 min rest 3 rds 10…
Wu: Gymn + shoulder mobility A: Amrap 6’ 8 barbell press 8 hrpu 8 down up 8 air squat high knee jump B: 8 min Power jerk practice C:5 set 4 push press + 2 push jerk rest 90’ D:3 rds 10 power clean & jerk open: 25/40 , rx: 60/40 kg 15 cal row…
Wu: Gymn + hip & wrist mobility A: 3 light rds 10 alt box step front rack w kb 12/16 10 kb thruster 20 dead bug B: E2mom x 5 1 cluster + 1 thruster + 2 front squat (climbing heavy) C: Run Track Every 5 min x3 800 m D: Acc 3 set…
Eu: SMR + Gymn A: 3 light rds 12 “S” 10 ring or trx row 20 bycicle abs 10 “C”push up B: Every90 sec 3x 5 strict pull up + weighted then 3x 5 strict chin pull up + weighted C:Every 5 min x 3set Rx: 21 deficit hrpu 15/20+10 plate 21 kipping hspu 500…
