Wu: gymn+ shoulder and elbow mobility A: 3 light rds – 20 plank to push up – 20 dead bug – 20 bird dog – 5 mu cl + 5 hang power cl+ 5 power jerk B: 10 min every min: 2 clean deadlift+ 2 hang power clean+ 2 power jerk ( start 40% 1…
Warm up: gymn+shoulder and hip mobility A: light 3rds – 8 atomic sit up light plate – 8 bb good morning – 8/8 one kb sumo dl high pull light – 8 bb sq snatch B: Clean complex (climbing rx:heavy, open,focus on technik) 8min: every min 1 clean high pull+1 power clean++ 1 low hang power clean+1 hang sq clean C:Power:…
Gymn + wu 3 rds 10 90/90 hip 12 scapula wall slides 6 bb tempo ohs 333 10 bb good morning A: Snatch work up in 9 mins 1 snatch high pull + 1 low hang power snatch + 1 hang squat snatch B: 4 sets 1 snatch high pull + 2 low hang snatch high…
A. Warm-up: 100 Single-unders 5 Inchworm 15 Air squat 30/30s. Side plank x 3 rounds B. Tempo Strict press x 5 reps Rest 30-60s between sets x 5 sets *Tempo: 3333 You can choose workout: C: Metcon Amrap 20’ 2 Ring MU / bar mu/ open 6 kipping c2b 4 Strict HSPU / open kipping/ basic pike…
Warm up: gymn + shaolin A:OTM 12’ Odd: Double KB floor bench press x 10-15 Even: Strict pull up x 5-10 * Rx: + weighted Open: with band B: Fran TC: 10’ 21-15-9 reps for time: – thruster ** – kipping pull up open/basic: band/ring row x2 ** Rx:30/40 kg, Open: 20/30 kg or plate…
WU: 3-5’ gymn 3 rounds: 15 Banded Good morning 6 get up jhonnie 10 smow angels Metcon 4 rounds for time: 3 Shoulder to overhead 70/45kg (Open: 50/35) /basic: double kettlebell or dumbell choose weight/ 1 round „Cindy” (5 Pullups, 10 HRPU, 15 Air squat) 6 Power clean 70/45kg (Open: 50/35) basic: double kettlebell or dumbell…
Warm up: 3 rft: * 60 SU * 15 banded good morning * 5 KB clean+ press (not single arm) 1:Metcon 20-18-16-14-12-10-8-6-4-2 push up every beetwen rds 30 du/60 su 2:Bear complex practice + in 10-12’ up to heavy 3:Back squat 5×3, same weight 2-3’ rest 4: Acc Tabata superman hold
A. Warm-up: 30 sec hs hold pos shoulder touch 10 Am swing @ moderate weight 10 Goblet squat @ moderate weight 10 V-ups 30 sec y reach x 3 rounds B. 8 min practice( pull-up; bar-ring mu, du, peg board) rx: Amrap 8’ 15 m hswlk 3 bar mu 7,5 m hswlk 2,5 m segment free…
Warm up: gymn+ tabata: down up with jump up A: Acc) 1 round/ always 1’ work:30” rest – superman hold – reverse plank hold – tiger crawl hold – opposite arm-leg raise in tiger crawl pos B:Power Clean + hang power clean squat clean+ hang squat clean + jerk up to heavy C: Deadlift E2’…
Warm up with gymnastics + 2-3rds 50 jumping jack 10 bb snatch 10 hip thrust hold and kb pull overs 10 baby makers 1)Snatch komplex 1 power + 1 hang power+ 1 sq snatch+ 1 hang sq snatch ( climbing) 2)Front squat E2’ Heavy 3 reps x 5 rounds (Open: 5×5 medium) 3)Metcon 4 rounds FT@…
