A. Warm-up: Gymn. + 3 sets of: 25 Plate hops 10/10 Single-Leg RDL @ easy KB 15 Air squats 10 PVC pass throught B. Amrap 12’ 8 Power snatch @ 40/25kg 24 Push-ups C. Front squat @ go until 80% of 1RM with Triples! D. Every 90s. x 5 sets Front squat…
Wu: Gymn + games A: 3 rds 12 ring row 12 alt leg hip thrust 12 hrpu 12 m monster walk B: ” SB WHITTEN „ 5rds 22 kb swing 20/12 (rx 28-32/24-20) 22 box jump 60/50 cm 500 m row 22 target burpees 22 wall ball 9/6 C: unbroken 100 weighted sit up 20/15…
Wu: Gymn + shoulder & elbow mob A: Amrap 6′ 30 shoulder taps push up hold (rx:20 shoulder taps hs hold position) 10 alt one leg romanian dl high pull w.bb 10 alt cossack sq 30 jump to plate B: 10 min HSPU/ring mu practice / technic C: Amrap 20′ 1 rope climb 10 thruster 30/25 (rx 40/30)…
Wu: gymn + ankle & elbow mob A: 3 rds 12 lateral box step 30 m bear walk 12 cal skierg B:10 min Split jerk technic / practice C: For time 30 hang clean and jerk 30/20 (rx 40/30)2 30 lateral burpee 30 hang snatch 30/20 ( rx 40/30) -15 wall climb /hspu (rx strict hspu)…
Wu: Gymn + Thoracic mobility A: 3rds 6 tempo kb suitcase deadlift 3131 6/6 one arm kb dead clean 10 scapula pull up 10 frog bridge B: 10 min Clean technic, practice C:Every 4min x 6 100 simple under (rx 50 du) 10 pull up (rx 5-7 bar mu) 10 alternatig kb cluster 16/12 kg…
Wu: Gymn+shoulder mob A: Amrap 6′ 5 get up jhonnie 10 hip thrust 5 wall walk 10 gtoh 10/20 plate B: 10 min Double under practice (rx triple under) C:”Dumbell party” Amrap 18′ 10 left arm push press 10 burpee box step overs w. dumbell 10 right arm push press 200 m ↔️Inga run (10m) 20…
Wu: Gymn + pvc mob A: 2 rds 2 min frog position 20 plank to push up 5 hindu push up 20 dead bug B:10 min Power snatch&ohs technik practice C: E2mom x10 10 invertalt ring row 10 push up (rx push up jump to plates 5/10/15/20 kg) D:3 rds 30 m kb carry left arm front rack 30 good…
Wu: gymn+full body dynamic mob A: 2 rds 5 min cardio machine 10 wall walk 10 burpee pull up B: Dinosyius 40 du box step 100 du 40 db thruster 100 du 40 db hang clean and jerk 40db devil press db:10/12,5/15/17,5/20/22,5 C: Streching
Wu: Gymn + wrist & shoulder mob A:3 rds 12 lateral box steps 12 kb tatters 8/12/16 12 slam ball floor shoot 8/9/11/12kg B: 15 min ONLY Snatch practice C: „SB CIRCUIT” 2rds 1:30 work- 30 rest and change 1station: skierg max cal 2station: alt. du snatch 10/12,5 ( rx: 15/22,5 ) 3station: max cal assault…
Wu: gymn+ Thoracic mob A: Amrap 6′ 50 Jumping jack 25 hand climb 50 jumping jack 25 shoulder tapspush up position B: 4x 8 barbell Z press C: For time 3rds 600m row 10 thruster 30/20 (rx 40/30) 2 min rest 3rds 300 m row 5 pull 10 push up 15 air sq D:tabata 40/20 Side…
