BB W-U_UNBROKEN
6 RDL
6 HIGH PULLS
6 MUSCLE CLEANS
6 FRONT SQ
6 PRESSES
6 PUSH JERKS
1.DEADLIFT
-E2MOM 6’_4 REPS @80%
2. C&J (PC+PJ)
EMOM 4’
-2PC+2PJ
@55-60-65-70%
E2MOM 6’
-2PC+1PJ_NO TNG
@80-80-85%
3.DEF. CLEAN PULL
-E2MOM 6’_3REPS
@110% OF 1RM PC
4.FR SQ @EXPLOSIVE CONCENTRIC PHASE!
-E3MOM 9’_5REPS
@85%
5. ACC 3X
REV TABATA
-RING L-SIT HOLD
W-U_2X
-10 BANDED PULL-APARTS
-5/5 SUITCASE DL @20/12 (1KB)
-30 JUMPING JACKS
1.WOD_EMOM 15’
-10 GOBLET SQ @20/12 KB
-15 PUSH-UPS
-10/10 REV LUNGES @20/12 KB FRONT RACK HOLD
-10/10 KB ROWS
-30 DU
2.WOD_FOR TIME TC:10'
21-15-9
-LATERAL BURPEE OVER THE ROWER
-AMERICAN SWING @20/12 KB
-CALS ROWING
2.ACC_3SETS
-10/10 HALF KNEELING BANDED WOOD-CHOPS @EXPLOSIVE
W-U_3SETS
-20” SHOULDER TAPS @HS AT WALL
-10 SCAP PULL-UPS
-10/10 CLAM SHELLS
1.EMOM 8’
EVEN – 1 PEG BOARD CLIMB / OR 6 PULL-UPS ON BOARD
ODD – 8M HSW /16M REVERSE BEAR W
2.WOD_3RDS INTERV. WORK-REST RATIO 2:1
-750/600M ROW
-30 WB @9/6_UNBROKEN
3.ACC_3SETS @ON ROWER
-12 HAMS CURLS
-12 PIKE ABS
W-U_3’ CONT.
ALTERNATE
-15” HIGH KNEES
-15” BUTT KICKS
-15” SIDE TO SIDE JUMPING
-15” FORWARD-BACKWARD JUMPING
@ARMWORK! (NO HEEL CONTACT)
1.EMOM 5’
-2 STR HSPU + 4 HSPU
2.WOD_RUNNING_ TC:30'
5X/2’REST
-600M @EASY + 200M @MAX EFFORT
3. ACC_3SETS/1’
-10 BAT WINGS
-10 BANDED PULL-APARTS
BB W-U_
1.PRE-LIFTING
-SN GRIP PP + OHS
3X2+2/1’ @55% OF 1RM PSN
2.PSN
EMOM 4’
-3REPS_
@55-60-65-70%
E2MOM 6’
-2REPS_NO TNG
@80-80-85%
3.DEF. SN PULL
-E2MOM 6’_3REPS
@110% OF 1RM PSN
4.BSQ @EXPLOSIVE CONCENTRIC PHASE!
-E3MOM 9’_5REPS
@75%
5.WOD_AMREP 8’
3RDS OF
-10 ALT OH LUNGES @42.5/30
-10 T2B
THEN MAX REPS PSN
6.ACC_3SETS/1’
-30” FLUTTER KICKS
W-U_3SETS/1’
-30”/30” ROTATION SIDE PLANK
-15M REV BEAR WALK
-30 JUMPING J
1.WOD AMRAP 30’ IN PAIRS
-A) 10/8 CALS ROW B) SB BEAR HUG HOLD THEN CHANGE
-A) 8 BURPEE BJO B) SB OVERHEAD HOLD THEN CHANGE
-A) 4 BMU+ 8 T2B B) SB BEAR HUG HOLD THEN CHANGE
-A) 200M RUN B) SB OVERHEAD HOLD THEN CHANGE
@CHOOSE SLAMBALL
2.ACC 3X
-8 HAMS WALK-OUTS
BB W-U_UNBROKEN
6 RDL
6 HIGH PULLS
6 MUSCLE CLEANS
6 FRONT SQ
6 PRESSES
6 PUSH JERKS
1.DEADLIFT
-E2MOM 6’_4 REPS @80%
2. C&J (PC+PJ)
EMOM 4’
-2PC+2PJ_TNG
@50-55-60-65%
E2MOM 6’
-2PC+1PJ_NO TNG
@75-75-80%
3.DEF. CLEAN PULL
-E2MOM 6’_3REPS
@105% OF 1RM PC
4.FR SQ @EXPLOSIVE CONCENTRIC PHASE!
-E3MOM 9’_7REPS
@70%
5.ACC_
REV TABATA
-PARALETTE L-SIT FLUTTERS
LONG SMR_10’
@FOCUS ON LATS AND HAMS
1.WOD_5 RDS
@STEADY STATE ZONE!
(NASAL BREATHE, VERY EASY PACE)
-1’ JOGGING
-1’ ROW
-1’ ASSAULT BIKE
-1’ SKIERG
-1’ ROW
-1’ SU
@DAMPER 1-2 ON CARDIO MACHINES
2.ACC_3SETS
-10/10 HALF KNEELING WOD CHOPS @EXPLOSIVE / BAND ON PULL-UP BAR
-10 REV SNOW ANGELS
W-U_3SETS
-30M BEAR WALK
-20” ACTIVE HANG
-15M DUCK WALK
1.EMOM 8’
EVEN – 6 PULL-UPS @PEG BOARD
ODD – 4 PRESSES + 2PP @70% OF 1RM PRESS
2.WOD_INTERV.
A/2’R/B/2’R/A/2’R/B
@42.5/30
A) AMRAP 3’
-5 PULL-UPS
-5 HPC
-5 THRUSTERS
B) AMRAP 3’
-5 T2B
-5 HPSN
-5 OHS
3.ACC_3SETS
-12 DUO DB RDL @CHOOSE WEIGHT FOR PERFECT FORM!
W-U_3SETS/1’
-6 PIKE PUSH-UPS
-30” DU
-10/10 PSOAS MARCHES @HEELS ON BENCH
1.EMOM 7’
-7M HSW
2.WOD_RUNNING
4X/2’
800M @EASY + 200M @MAX EFFORT
(IF IT IS RAINING! ROWER 1000M + 250M)
3. ACC_3SETS
-12/12 ROTATIONAL SIDE PLANK
-15/15M FARMER CARRY WITH 1 BARBELL WITH PLATES