Wu:gymn+ankle mobility A:2 rds light 20 lateral box over step 20 V ups 20 m bear walk 20 hrpu B: 5×4 push jerk (no tng) focus techik C: Metcon 21-15-9 Cal row Thruster 50/35 (open30-40/20-25) Ttb 2 min rest 15-12-9 cal row burpee over row D:Tabata:Hollow rock E: streching
A: 3 rft 12 “s” 10 russian babymakers 8 kb halo B: Power 10-9-8-7-6-5-4-3-2-1 Double kb- db Shoulder press 3-5 chin up C: Metcon Amrap 20’ 50 gorilla row 40 triceps band 30 alt biceps curls 20 burpee 10 strict ttb D: Lunge 5x 20 cal row 30 sec rest btw sets
Wu: Gymn+shoulder and hip mob A:10 min open: kipping / butterfly pull up practice rx:7set 1ttb+1c2b+1bar mu B:Metcon 5x4min 400 m run / 500 m row 12 kb tatters 24/16kg 12 pull up C:Acc 3 set 6/6 one leg romanian deadlift 12 barbell side 12 barbell good morning D: streching
Warm up: gym+ hip and thoracic mobility Amrap 6’ 10 scapula pull up 5 burpee+ high knee jump 10 pause goblet squat (2 sec button) 5 muscle snatch+ snatch balance A:Emom 8’ climbing start 50-60%1RM -2 squat clean+ 3-5 strict hspu/ open kipping B:3×12 BSQ 60% 1RM rest 90 sec C:Metcon 3 rds…
Warm up: gymn + 5 rft 10 cal Ski or Row 1 wall climb 6/6 cossack squat with reach 10” push up hold at bottom, 10” push up hold at top x 3 A) Strength, Deadlift 6×3, same w. 2’ rest btw sets B) WOD 5 rft TC: 20’ – 400 m run – 20…
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 2 snatch , start 40-45% ( focus on the technik) C:3 rds 10 front squat open 40/60 rx: 50/80 basic double kettlebell 15 c2b 30 du 3 min…
WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge A. 8’ handstand walk practice Open: handstand hold and freehanstand practice B. 8’ Kipping Pullup, C2B or Bar MU practice Rx: EMOM 6’ – 3-5 Bar or Ring MU C.Metcon 3-4 rds. Tc:20 min 80 DU (160 SU) 12…
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 Clean & jerk 60-70% ( focus on technik & speed) C: Metcon For time…
A. Warm-up: Gymn. + Hip mobility Then.. 3 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps Single-Leg RDL x 10/10 reps @ without w. Single-Leg glute Bridge hold x 20/20s. Alt. V-ups x 20 reps B.BSQ Every 2’ x 5 sets Back squat x 5 reps @ 70% of 1RM C. Weighted Strict…
Warm up amrap 7 * 30 SU * 12 hip thrust *8 barbell clean * 15 jumping jack Lifting, strength A) Deadlift EMOM 2 reps, same w., 8 rds b)Shoulder press 5×3 Metcon 3 rds, TC: 13’ *65 DU/130 SU * 20 double KB clean * 30 burpee Acc.: 3 set * 10-12 TRX face…
