Warm up: Gymn+mobility Last Training in 2022 100 jumping jack 100 push up 100 air sq 100 russian swing 100 mountain climber 100 box jump over / box step 100 bench row w. plate 100 sit up 100 good morning w. plate 100 cal cardio 100 gtoh w. plate 100 lunges 100 du /…
Warm up: Gymn + mobility 3 rds 300 m row 5 hand climb 10 90/90 hip A: Power 8 E2mom x 5 – 10 front squat (40-50%) – 6-10 hspu ( rx strict, basic pike push up) B: Freeday Buy in: 100 du /200 simple 4 rds 15 m hswlk / 20 shoulder taps…
Warm Up: Gymn+mobility 3 rds 15 front jumping jack 15 jumping jack 15 m bear walk 15 m lunges A: Power 8 E2mom x 5 – 12-16 gorilla row – 12-16 floor press w. kb B: Thursdajdaj 30 hang clean 30-40/15-25 kg 30 cal row 30 wall ball sit up 20 hang clean 40-60/…
Warm up: Gymn + mobility 3rds 1 min cardio 10 lateral box step overs 5 hindu push up A: Power 7 E2mom x5 – 10 push press climbing – 8-15 invertalt row B: Huncutka 3 rds 30 wall ball 10 alt devil press 15-22,5/10-15 kg 10 x 10-10 m inga run C:…
Warm up: Gymn + mobility 3 rds 1 min simple under 30 sec mountain climber 10 dead bug 10 bird dog A: Power 6 E2mom x6 – 6-12 deficit push up ( rx +weight) – 10-14 barbell back lunges B: Triple 3 rds 20 Am swing 16-24 / 8-16 kg 30 sit up …
Warm up: Gymn+mobility+games 3 rds 10 hip thrust 10/10 monster walk 10 cat camel then 3 rds 10 squat 10 hrpu 10 ring row A: Xmas wod: Basic 1 wall walk 2 kb squat clean 3 band pull up / ring row 4 hand climb 5 burpee box jump / step 6 kb swing 7…
Warm up: Gymn + mobility 3rds 10 snow angel 8 „S” 6/6 superman rdl 6/6 lateral one le box step A: Weightlifting, basic practice or kettlebell 10 min 5 reps power snatch climbing heavy, start: barbell, add every rds 2,5-5 kg B: Power 5: E2mom: – 3-6 front squat climbing (start 50 %) –…
Warm up: : Gymn + mobility 3 rds; 20″ butt kickers 10 90/90 hip 20″ high knee run 10 scapula push up 20″ squat hold w. plate A: Power 3 E2mom x5 – 8/8 bulgarian split jump squat – 6-10 hspu (rx: strict, open: kipping, basic: hand realase push up x2-3) B: Muncus Every…
Warm up: Gymn+mobility 3 rds 8/8 one leg rdl 10 shoulder taps hspu/push up position 8 wall squat 10 scapula pull up A: Power 2 E2om x5 – 6-10 strict pull up – 2-4 muscle snatch 60-70 % B: Kettlebell Butiq 4 rds 6/6 one arm thruster 8/8 one arm swing 10 burpee…
Warm Up: Gymn+ mobility A. 3 sets : 12 Dead Bug 10/10 m Monster Walk Fronth and Back 40 sec Plank Twist B: 10 min Technik double under, pull up, handstand walk, hspu, bar-ring mu C: Abriktolós 4 rds 12 dumbell snatch 30/22,5 Basic:20/10 10 ttb 8 power clean 60/40kg 40/25 6 power jerk D:…
