Week 3 A.: 5’ Amrap 30” Narrow squat hold 12 Bird Dog for quality 10/side Patrick Steps 8 Scapular pull ups B.: STR. Cyclist Front Squat 4×5 reps, rest 75” 1 1/4 Tempo 3211 3 – Moving down, 3 seconds to squat to full depth 2 – Hold for 2 seconds at the…
CROSS SMR + General warm-up + Mobility A. 2 sets: 3 wall walk + 20″ HS hold after the last 15 scapula push-up in tiger position 8/8 half kneeling KB press @ light weight B. Gymnastics practice in ~ 5 minutes ~ Freestanding HS hold / Handstand walk C. Lifting – Strict Press /…
A. 1. Act. / 3 rds. * 12 RDL @just babrell * 12 Dead-bugs * 12 Godd mornings @just barbell 2. Deadlift / 2 rds. 7 reps – @75% 5 reps – @80% 3 reps – @85% 3. WOD: 3 rounds for time * 20 DL @70/48 or KB * 15 C2B/ Pullup/…
WARM-UP A. AMRAP 6’ 1’ ROW 20 SHOULDER TAPS 5 INCHWORMS 10 HOLLOW-ARCHES 10 REV LUNGES B. AMRAP 6’ 5 BSQ @INC W TO 60% 5 PULL-UPS STRENGTH BSQ_E90” 6X3 @80% WOD_FOR TIME_TC:17’ 500/400M ROW 50 THRUSTERS @BB 40 T2B 500/400M ROW 25 THRUSTERS @BB 20 T2B 500/400M ROW (B: KB THRUSTERS, HOLLOW-ARCHES…
WARM-UP A. AMRAP 5’ 20 HIGH KICKS 5/5 SIDE LUNGES 5 HPSN @BB 5 BOX JUMPS @50/40 B. AMRAP 5′ 5 DOWN-UPS 3 DL @INC W TO 60% STRENGTH DL_E90” 6X3 @80% WOD AMRAP 4X3’/1’R 3 HPSN @40/30 6 PUSH-UPS 9 BJ @60/50 (B: 3-3 HANG KB SNATCHES, @50/40CM BOX ; RX: @50/40 ON…
1. Activation / 3 rds. * 20 hollow rocks * 20 arch rocks * 8/8 kneeling strict presses @ easy KB 2. Gymnastics / EMOM 10′ Odd: 7/10 Kipping HSPU Even: 7/10 C2B 3. Push Jerk in 8 min Find your heavy daily rep / Not Max WEIGHT !!! 4. For Time * 12 DL…
