BB W-U_UNBROKEN
6 RDL
6 HIGH PULLS
6 MUSCLE CLEANS
6 FRONT SQ
6 PRESSES
6 PUSH JERKS
1.DEADLIFT
-E2MOM 6’_5 REPS @75%
2. C&J (PC+P J)
EMOM 4’
-2PC+2PJ_TNG
@45-50-55-60%
E2MOM 6’
-2PC+1PJ_NO TNG
@70-70-75%
3. DEF. CLEAN PULL
-E2MOM 6’_3REPS
@100% OF 1RM PC
4.FR SQ @EXPLOSIVE CONCENTRIC PHASE!
-E3MOM 9’_9REPS
@65%
5.ACC
REV TABATA
-PARALETTE L-SIT HOLD
SMR+ General warm-up + Mobility A. 3 sets: 5 scapula pull-up with 2″ pause at the top position 8/8 Bird dog 8/8 cossack squats- slowly! B. Gymnastics – Pull-up 3 sets, for quality: Max reps strict pull-up (use band if needed) followed by max reps of kipping / butterfly pull-up C. Lifting – FSQ , Split…
SMR & GYMNASTIC & MOBILITY A: 3 sets 12 bird dog 6 get up jhonnie 12 cat camel 6 one leg burpee B: 4 sets 10 deadlift climbing max load 50-60% 10 Bench press choose weight C: „ohhhlalaa” tc:15 min 30 clean & press 30 sit up 30 power snatch 30 v-ups…
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…
W-U 2X -10 INCHWORMS -5/5 NEGATIVE PISTOL SQ (ONLY SLOW ECCENTRIC) 1.EMOM 6’ -30” SB BEAR HUG HOLD 2.WOD 5RDS FT -6 SB TO SHOULDER+SQUATS -12 HRPU -24M SB CARRY -12 SB FACING BURPEES 3.ACC 3X -8/8 1 LEG HIP THRUSTS @LEG ON SANDBAG
WARM-UP A. AMRAP 6’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 10 ALT LUNGE STRETCH 5/5 SIDE LUNGES 5/5 WINDMILLS 30” JUMP ROPE B. AMRAP 6’ 3 BSQ @INC W TO 70% 4/4 SINGLE ARM DB THRUSTERS STRENGTH BACK SQUAT_E90” 6X2 @85% WOD_FOR TIME_TC:12’ 175 DU 65 DB (2) THRUSTERS…
A: Mobility Gymn 10′ B: Superset 4 x 12/60″ Goblet squat @any heavy weight Bent over row @ any weight C: FOR TIME TC:12′ Thruster @any weight 10/8/6/4/2 Deadlift @any heavy weight 4/8/12/16/20 Jumping Jack 50/50/50/50/50 D: 3X10/10 40″ QL bend @duo bottle overhead E: Stretching
