A.
3 sets:
B. Lifting – Deadlift , Floor Press
~ Dead Stop Deadlift
* 4 x 4 @ increasing weight , rest 90″ btw. sets
~ Floor Press @ Double DB or KB
* 4 x 8 , rest 60″ btw. sets
C.
Amrap 2′
rest 1′
Amrap 2′
x 2 full sets ( 12 minutes )
1. 4 rds. * 10 Snow angels * 12 Alt. superman * 14 Hip thrusts * 16 Deadbugs 2. AMRAP 30′ /moderate tempo/ * 14 box steps @db easy DB * 12 Alt. snatches * 300m Row * 14 air squats * 12 sandbag clean (not squat clean) * 200m Run 3. Stretching
WARM-UP A. AMRAP 6’ 1’ SKI/ROW 5 INCHWORMS 10 JUMP SQ 5 BURPEES WOD AT 0:00 40 BURPEES AT 5:00 30 BURPEES 10/8CALS SKI/ROW AT 10:00 20 BURPEES 20/16CALS SKI/ROW AT 15:00 10 BURPEES 30/24CALS SKI/ROW AT 20:00 40CALS ROW ACC 3RDS FOR QUALITY 5/5 SL JUMP FOR HEIGHT 10 HAMS CURLS ON…
SMR & GYMNASTIC & MOBILITY A: 3 rds 50 mountain climbers 50 high knee simple under 10 get up jhonnie B: BB warm up „The Hammy” 1000 m row 7 sq clean and jerk 15- 60 kg, or du kb, CT: 14 sq wall/slamball clean and jerk 6-15 50 push up 7…
HOMEBODY 52. NAP A: 3 rds 14 Alt. Lunges 4 Walkout 10 Reverse snowangel 30” Plank B: 20’ EMOM 45” work / 15” rest Left reverse lunge to shoulder press w. a.viz/KB/DB Right reverse lunge to shoulder press w. a.viz/KB/DB R. Swing w. a.viz/KB/DB Alt. Hang Snatch w. a.viz/KB/DB C.: 4…
HOMEBODY 60. NAP A: 6’ Amrap 12 Dead bug 2/2 Turkish get up 30” Wall seat 20”/20” Single leg plank B: 4 rds 14 Biceps Curl 12 Tempo Goblet Squat (3-1-1) 14 Gorilla row 14 Triceps extension *20”-25” rest btw. sets C: 8’ Amrap 12 Chair step up 8/8 Side Band 16…
SMR & GYMNASTIC & MOBILITY A: 3 set 3x run back down the hall 12 lateral box step over 1 left and right hand circle the box in pike push position 10 windshield wiper rx: bar sc/ct: floor B: „Kotsog Turk 4.0” 100 russian swing 90 V-ups 80 Am swing 70 Jump squat…
