10. Mai 2022
Mai
10
Tuesday, May 10th 2022
Warm-up
A. General
2 rounds
30 sec Row @ increasing intensity
30s Glute Bridge March*
30s Dynamic monkey clap**
*
**
2 rounds
30 sec Row @ increasing intensity
30s Glute Bridge March*
30s Dynamic monkey clap**
*
**
B. Mobility
90/90 Hip stretch
30s/side
C. Specific
2 sets
12/12 Banded monster walks
12 Banded Good Mornings
7 Tempo squats @0-0-X-0*
3 Jumping air squats as high as possible
Metcon
Metcon (Weight)
EMOM 20minutes
Min 1- 3 Speed Squats @55%
Min 2- 10/8 Cal Bike/Ski/Row @hard
Min 1- 3 Speed Squats @55%
Min 2- 10/8 Cal Bike/Ski/Row @hard
Metcon
Metcon (Time)
For time
21-15-9
Deadlifts @100/70 KG
100 Double unders after each set
21-15-9
Deadlifts @100/70 KG
100 Double unders after each set
Score: Time
TC: 10 mins
TC: 10 mins
Extra Accessory
Metcon (Weight)
10-9-8-7-6-5-4-3-2-1
Meadow row
Single arm Standing Landmine Press
Meadow row
Single arm Standing Landmine Press
TC: 20 min