Luni
Sweat sesh 💦
A) 5 Rounds for time
200m Run
3 Wall walks
20 SB squats @ 20/10kg
– Rest 5:00 –
B) 5 Rounds for time
200m Run
10 SB cleans @ 20/10kg
10 (Hr)Push ups
Marți
Snatch (anyhow)
Build up to a 1RM
*20 min window
10 min AMRAP
16 DB snatches, alt @ 22.5/15kg
12 Box jump overs
8 Lateral burpees over the DB
Miercuri
Activation/2 Sets
5/side Xiao pengs
10 Table top raises
20″ Hold from a bar w ribs locked down
Gymnastics skill
Strict ring muscle-up prep – 3 rounds
3 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
3/side Single arm Small plate floor angels
0:10-0:20 Ring support hold (thumbs out)
5 Snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
EMOM 8
1-3 Strict ring muscle ups
*scaling option: work on your strict pull ups if you can barely do one!
Joi
Clean & Jerk (anyhow)
Build up to a 1RM
*20 min window
EMOM 10′
*work 40″ – rest 20″
1) Calories on any machine @ Row/Bike/Ski
2) Crossovers
Vineri
WOD
5 Rounds for time
20/15 (cal) Bike/Row/Ski
3 Rope climbs
9 Overhead squats @ 42.5/30kg
Timecap: 17 min
MIDLINE/3 Sets
10/10 Heavy Kb Side bends
45″/Side plank Hold
*1 min rest btw sets
