A. Warm-up in pairs: 3 rounds / each person ( 6 rounds in total ) Partner A: 20 mountine climbers + 15 jumping jacks + 10 air squats + 5 reverse burpees Partner B: max plank hold in the meantime *Each person has to be Partner A and B – 3 times in total. B….
CROSS SMR + General warm-up + Mobility A. 2 sets: 15 snow angel 15 scapula push-ups 10 ‘strict’ hollow to arch hanging on bar ( https://www.youtube.com/watch?v=_WshMk2FXoE ) B. Gymnastics- T2B 2 x 10 kipping swing + T2B practice in ~ 5-8 mins. *If you can do T2Bs then do: 3 x Amrap / rest 1′ btw. …
CROSS SMR + General warm-up + Mobility A. 4 x : 20″ work / 10″ rest and change – @ easy pace ( 8 total minutes) Air squat Hand walkout Mountine Climber Reverse burpee B. Strength Rotate between these 4 stations x 3 sets: *rest about – 30″- 45″ btw. stations KB floor press @ double KB…
CROSS SMR + General warm-up + Mobility A. 2 sets: @ light KB 8/8 bottom – up press 8/8 pull-through in push-up pos. 10 weighted hip thrust 10 Halo B. Lifting – Clean + Push Jerk Empty BB warm-up … then, Emom 8′ 1 power clean + 1 hang power clean + 1 Push…
CROSS SMR + General warm-up + Mobility A. 2 sets: 1′ easy cardio machine 10/10 Half kneeling press @ light KB/DB 30″ HS hold B. Gymnastics – HSPU Kipping HSPU / Pike push-ups *4 x Amrap -1 (stop right before you feel like failing the next rep) – 1′ rest btw. C. Lifting – Back Squat Work up…
CROSS SMR+ General warm-up + Mobility A. 3 sets: 8 Cuban Press @ 2 x 1,25kg plate (https://www.youtube.com/watch?v=XpcOM9Np9LQ ) 8/8 Bird Dog 8/8 Cossack Squats B. Lifting – Snatch Warm-up with empty BB…. then, Emom 8′ 1 power snatch + 1 hang power snatch + 1 OHS ( @60% of your 1RM , women:…
SMR + Warm-up with animal walks 5-8 minutes. A. 2 sets: 10 banded good morning 10/10 m monster walk 10/10 bent over single arm row @ light KB 30″ superman hold B. For time: 1-2-3-4-5-6-7-8-9-10 reps of: Deadlift @ ( women: 20 kg to max 50kg , men: 30kg to max 70kg / BASIC: Double…
CROSS SMR + General warm-up + Mobility A. 3 sets: 10 Kang Squat @ light KB ( https://www.youtube.com/watch?v=ViQlG_beM54 ) 8/8 KB pull-through in tall plank position 20″ superman hold B. Lifting 1. Back Squat – work up to 50-60% of your 1RM / or to a light- moderate weight ~ Every 90″ x 5 sets 5…
CROSS SMR + General warm-up + Mobility A. Emom 6′ 15 jumping jack + 10 air squat + 5 down-ups * All in the same minute B. Amrap 16′ 1′ double-unders ( or practice) / single-unders / jumping jack 10 kipping Pull-up/ banded pull-up / 15 ring row 15 Hollow rock 10 Plate Thruster…
CROSS SMR + General warm-up + Mobility A. 3 sets: 6/6 Pess in split squat position (knee is in the air, slightly above ground) @ light KB 6/6 upright row w/ same KB ( high elbow) 6 Tempo Goblet squat ( 3″ down, 3″ hold, fast up) B. Lifting – Clean 1 set @ empty…
