Wu: Gymn + hip & wrist mobility
A: 3 light rds
10 alt box step front rack w kb 12/16
10 kb thruster
20 dead bug
B: E2mom x 5
1 cluster + 1 thruster + 2 front squat (climbing heavy)
C: Run Track
Every 5 min x3
800 m
D: Acc
3 set
10 biceps barbell curls
15 abs whell
20 triceps pull down
Eu: SMR + Gymn
A: 3 light rds
12 “S”
10 ring or trx row
20 bycicle abs
10 “C”push up
B: Every90 sec
3x 5 strict pull up + weighted
then
3x 5 strict chin pull up + weighted
C:Every 5 min x 3set
Rx:
21 deficit hrpu 15/20+10 plate
21 kipping hspu
500 m row
Open:
15-18 deficit hrpu 10/20 plate
15-18 kipping hspu
500 m row
D:Acc
3 rds ( 40 sec work 20 sec rest)
plate row; open 10/20 rx 15/20-25
right side plank
plate bench press
left side plank
Wu: Gymn+ shoulder and ankle mobility
A: Amrap 6’
10 snow angel
8/8 kettlebell halo deep squat position
3 muscle snatch 20/30 kg
2 hang squat snatch
1 snatch balance
B: E2mom x5
40 du / 60 simple
2 hang squat snatch climbing heavy
C: 3x12 BSQ 1 RM 67,5% 90 sec rest btw set
D: For time
3 rds
25 Am swing 16/24 kg
15 T2b
then
streching
Wu: Gymn+SMR
A:2rds light
40 mountian climber
20 bird dog
10 burpee pull up
5/5 one arm thruster light kb
B:Team of 3
Amrap 35’
100 cal row
75 hspu
50 clean 60/40 open: 40/25
400 m run together
30 stoh 60/40 open: 40/25
20 muscle up ring or bar open c2b / pull up
10 peg board open half peg board, or rope climb
C: 3 rds
10/10 windmill
10 band pull
10 god morning 25/40 kg
D: strech
Wu: Gymn+ shaolin
A: 3 rds
- 6/6 one leg romanian dl with kb 12/16
- 12 barbell hip thrust 25/30 kg
- 10 cal row
B:E2mom x 5
- 5 banded deadlift 50%( focus on speed and technik)
C:For time ( squat start the floor)
20 front squat Open 30/40 Rx 40/60
20 ttb
20 cal row
15 front squat open 35/50 Rx 45/70
15 ttb
15 cal row
10 front squat 40/60 Rx 50/80
10 ttb
10 cal row
5 front squat 45/70 Rx 55/90
5 ttb
5 cal row
D:3x45/45 sec side plank
15 sec rest btw sets
Wu: Gymn+ shoulder mobility
A: 8min Split Jerk practice
B:5 set Work up to heavy
5 push press + split jerk
C: Amrap 4’
2-4-6-8-10.. etc
- alt. dead dumbell or kettlebell snatch
- target burpee
1 min rest
Amrap 4’
2-4-6-8-10..etc
-alt dumbell or kettlebell hang C&J
-alt one leg burpee
1min rest
Amrap 4’
max cal row
D: streching
Wu: gymn+ Elbow and ankle mobility
A: 3rds
10 down up
15 good morning with band
8/8 one arm c&j wit easy dumbell
8/8 one leg hip thrust
B: squat clean and jerk climbing
For time
10 reps 50%
8 reps 60%
6 reps 70%
4 reps 75-80%
2 reps 80-85 %
C:Run time
5x400 m
Open: Every 3min
Rx: every 2:30 min
then
5x200 m
Open: every 1:15-1:30
Rx:every 60 sec
D: unbroken 50 hollow rock
Wu: Gymn+shoulder and hip mob
A:10 min open: kipping / butterfly pull up practice
rx:7set 1ttb+1c2b+1bar mu
B:5x4min
200m run
12 kb tatters 24/16kg
12 pull up
C:3 set
6/6 one leg romanian deadlift
12 barbell side
12 barbell good morning
D: streching
Warm up: gym+ hip and thoracic mobility
6 min Amrap, but min 2 rds
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 snatch+ 3-5 strict hspu/ open kipping
B:3x12 BSQ 60% 1RM rest 90 sec
C:For time 10 min tc
100 wall ball
every start minute 7 ttb
D:Acc
otm 5”
20 sec max barbell row 30/20 kg
10 sec rest
20 sec max russian twist with 20/12 kb
10 rest
E: strech
Warm up
2 rds
* 30” reverse plank hold
* 5 get up Johnny
* 10 air squat with 2” pause at bottom
* 200 m run
Lifting, strength
Back squat 4x3, same w.
2’ rest btw sets
WOD
21-15-9
*thruster @25/40 kg
* abmat sit up
* heavy russian swing
Cardio
10 min running for max meter
Acc.
TRX plank 4x30”
1’ rest