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!
WARM-UP A. AMRAP 6’ 1’ SKI/ROW 5/5 SIDE LUNGES 5 DOWN-UPS 5 HPSN @BB 5 OHS @ 3”PAUSE 5 BOX JUMPS @50/40 B. AMRAP 6’ 3 STRICT PRESS @INC W TO 70% 6 BB FACING BURPEES STRENGTH STRICT PRESS_E90” 6X2 @85% WOD_FOR TIME_TC:18’ 250/200M SKI/ROW 25 BOX JUMP OVERS @60/50 250/200M SKI/ROW 20…
1. Warm-up / 2 rds. * 10m Inchworm * 20 Alt. shouder taps * 30 Russian Twist @without weight 2. Push Press / For Time / TC: 8 min 10 @50% 8 @55% 6 @60% 4 @65% 2 @70% Then, AMRAP 2′ * Max reps @75% 3. WOD / For Time TC: 20′ * 50…
CROSS SMR + General warm-up + Mobility A. 3 sets: 10 Kang Squat @ light KB ( https://www.youtube.com/watch?v=ViQlG_beM54 ) 8/8 KB pull-through in tall plank position 20″ superman hold B. Lifting 1. Back Squat – work up to 50-60% of your 1RM / or to a light- moderate weight ~ Every 90″ x 5 sets 5…
CROSS A. Emom 6′ – perform all exercises in the same minute! 15″ easy run in place 8 bent over snow angels- no weight 5 burpee into air squat ( https://www.youtube.com/watch?v=O0ZXrix1_w4 ) B. For 8 minutes @ moderate pace 1′ Cardio machine 3 Man-makers @ 2xDB ( light/ moderate weight ) 20m Heavy Farmer carry @…
Week 5 A.: 5’ Amrap 10-10 X Band Walks 20” Hollow Hold 6 Kang squat 5 Hindu push-up B.: 3 sets 1×16/12 kg TC_8’ 8 Suitcase DL Right (R) 6 R. Swing R 4 KB Snatch high pull R 6 Dead Snatch R 8 KB offset push up R …
CROSS SMR+ General warm-up A. Amrap 6′ 30″ easy single-unders 10 banded good mornings 8/8 windmill- no weight! B. Every 30″ for 25 minutes ( 10 total rounds) – change stations every 30″ 8-10 Russian swing @ moderate weight ( women: max 16kg, men: max 24kg) 20″ single or double unders 8-10 KB sumo DL…
