A. Warm-up: Gym. + 7.5m Walking lunges – Forward 7.5m Walking Lunges – Backward 10 Medball Squat clean 10/10 Side Rotation in Side plank x 3 sets B. EMOM 5’ Hang squat clean x 6 reps @ 30/20kg C. Hang squat clean @ climbing heavy D. Deadlift 6×2 reps @ 75% of…
A. Warm-up: Gymn. + 60s. Cardio machine / Row 15 Air squats 60s. Frog pos. stretch 15 Hollow rock x 3 sets B. Every 3’ x 5 sets (15 min.) 10 Cal Row 3 Wall climb 20 Russian swing @ heavy! Rest 3:00 C. Every 3’ x 5 sets (15 min.) 20…
A. Warm-up: Gymn + 3 sets of: 15m Bear Walk 10 V-ups 10/10 Half kneeling strict press @ KB or DB 30s. Wall Sit hold B. Barbell Strict press (from ground) 4×8 reps @ heavy weight C. EMOM 20’ Odd: 15 Wall ball @ 9/6kg Even: 3 Power clean 75/50kg (open 60/35kg) …
A. Warm-up: 50 Jumping jack 10 Reverse snow angel + 30s. Plank 10/10 KB snatch (hang) @ 8-12kg 15 Goblet Squats x 2-3 sets B. EMOM 5’ 10 Overhead Squats @ Empty BB C. Every 5’ x 3 sets 60 Double-unders / 100 Single-unders 10 Squat snatch 40/25kg 30 Double-unders / 50 Single-unders …
Wu: Gymn + shoulder & elbow mob A: Amrap 6′ 30 shoulder taps push up hold (rx:20 shoulder taps hs hold position) 10 alt one leg romanian dl high pull w.bb 10 alt cossack sq 30 jump to plate B: 10 min HSPU/ring mu practice / technic C: Amrap 20′ 2 wall climb 10 thruster…
Wu: gymn + ankle & elbow mob A: 3 rds 12 lateral box step 30 m bear walk 12 cal skierg B:10 min Split jerk technic / practice C: Metcon For time 30 hang clean and jerk 30/20 (rx 40/30) basic: double kb/db 30 lateral burpee 30 hang snatch 30/20 ( rx 40/30) -15…
Wu: Gymn+shoulder mob A: Amrap 6′ 6/6 scorpio 10/10 one leg hip thrust 5 down up 10 /10halo B: shoulder press 5×8 C:”Dumbell party” Amrap 18′ 10 left arm push press 10 burpee box step overs w. dumbell 10 right arm push press 200 m ↔️Inga run (10m) a 250 m row 20 alt hang…
Wu: Gymn + Thoracic mobility A: 3rds 6 tempo kb suitcase deadlift 3131 6/6 one arm kb dead clean 10 scapula pull up 10 frog bridge 6 russian baby maker B: Clean& jerk complex 10 min 1 power clean + 1 hang sq Clean + 1 Front squat + 1 jerk climbing @heavy …
Wu: Gymn+shoulder mob A: Amrap 6′ 5 get up jhonnie 10 hip thrust 5 wall walk 10 gtoh 10/20 plate B: 5 min Double under practice (rx triple under) C: Snatch 1 power + 1 squat + 1 ohs climbing heavy D: Metcon 5 rds 60 du 5 muscle up / 10 c2b/…
Wu: gymn+full body dynamic mob A: 2 rds 3 min cardio machine 10 wall walk 10 burpee pull up B: Dinosyius 40 du box step 100 du / 200 su 40 db thruster 100 du 40 db hang clean and jerk 100 du 40 db devil press db:10/12,5/15/17,5/20/22,5 C: Streching
