A: Wu+gymn 3 set 10 hip thrust+ 15 sec hold 10 scapula push up 10/10 bulgarian squat 10 scapula pull up B: BSQ 4×12 /50-55-60-60%+/ C: Metcon 5 rds 1 peg board ascent op 2 wall climb 3 mu, ring or bar 4 burpee box jump 120-100 cm 5 slam ball ots 6 alt…
Wu: Gymn + shoulder mobility A: Amrap 6’ 8 barbell press 8 hrpu 8 down up 8 air squat high knee jump B: 8 min Power jerk practice C:5 set 4 push press + 2 push jerk rest 90’ D: Metcon 3 rds 10 power clean & jerk open: 25/40 , rx: 60/40 kg basic…
A) gymn + 3 RNFT: – 6 inchworms – 6 get up Johnny – 30″ plank with alt. leg raises B) Max reps of Strict HSPU rx: parallette op: kipping Then 5x 4-5 80% (hands and head at the same height) then 3 * 8 db KB Z-press (you choose the weight) C) 4*3 Power…
SMR & GYMNASTIC & MOBILITY A: 3 sets 2 wall climb 4 down up 8 air squat 10 lateral box steps over B: „Marathon” 2 rds 500 run / 650 m row 26 hrpu 500 m run / 650 m row 26 am swing 24/16 sc/ct:12-16 500 m run / 650 m row…
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: Deadlift 8×3 climbing C: Metcon 50 deadlift 50-60/35-46 kg…
SMR + General warm-up + Mobility A. 8-10 min slow run / row B. EMOM 12′ – 4 sets 10 hollow rock + 10” hollow hold 15-20 Russian swing @heavy 50 du / 100 single-unders C.Metcon For time: 21-18-15-12-9 reps of: T2B / Knee to elbow / K2C / V-ups Box jump-overs / Box step-overs STOH 30-50 /…
A.3 rounds: 8 cat-camel 6/6 crab reach 8/8 cossack squat 20″ jog in place B.Emom 10′ Odd: 5 Back squats 60 % Even: 10 alt box step @bb behind neck, choose weight C.Metcon For 15 minutes: 10 alt. devil press 17,5-22,5/7,5-15 kg 10/10 Suitcase Deadlift 60″ plank 20 wall ball 20 alt overhead lunges D.Accessory…
SMR + WU with Barbell: 3rds 1′ skierg 5 Low hang power clean @empty bar 5 squat clean 10 Air squats 30 Mountain climbers 10 wall slides B. Every 45 secs for 9 minutes 1 Clean & Jerk @75/80% of 1RM C. Clean High Pull 3×3 @100-105% D. Metcon 10 RFT 1 Bear complex Rx: 70-80/40-50, OPEN:…
Wu+ Amrap 5′ 10/10 Upright rows @DB 10 m Tiger Walk 10 Air squats 10 Down-ups A. In 8-10′ Rx: Find your daily heavy Sq. Snatch Open: Find your daily heavy P. Snatch B. In 20 minutes: 9 RFT: 11 Pullups 15 Thrusters @empty bar Max distance row in remaining time. C. 200 Russian Twists …
SMR & GYMNASTIC & MOBILITY A: 3 rds 8/8 scorpio 8/8 one leg bridge thrust 8 scapula pull up 4/4 one leg burpee B: Metcon 7 cluster 20 burpee box jump over 500 m run /650m row 7 cluster 20 burpee box jump 500 m run / 650 m row 7 cluster 20 burpee…
