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
1. Activation / Tabata Style 20″ work- 10″ rest A. Squat @ easy!! dumbbell behind neck B. Tuck- up 2. Gymn. / 4 rds. / 1’30” rest btw. sets * 1 Strict RMU / Kipping * 3 Strict HSPU / Kipping * 10 Weighted sit-ups 3. Clean & Jerk / 5 sets 2 Squat Cleans + 1…
WARM-UP AMRAP 8’ 1’ SKI/ROW (30”EASY,30”MODERATE) 20 ALT PLANK TWISTS 20 HIP ROTATIONS @90/90 15” ACTIVE HANG WOD_2 PERSON TEAM AMRAP 28’ 60 WB CLEANS @9/6 50/40 CALS SKI/ROW 40 WB THRUSTER @PASS TO EACH OTHER OVER PULL-UP BAR 1’ SYNCHRO PLANK 30” SYNCHRO ACTIVE HANG (B: AS WRITTEN ; RX: WALL BALL @…
1. Activation / 3 rds. * 15 jumping squats * 30 russian twists @10/15 plate * 16 shoulder taps 2. Gymn. / E2′ for 8′ * 10 strict presses + 8 m HSW / Bear walk @dbDB + 2 rope climbs 3. Snatch 1 P.Snatch + 1 Hang p.snatch + 1 OHS 3x@75% 2x@80% 4….
SMR &Gymnastic & Mobility A: 3 set 8/8 scorpio (no alt.) 8 scapula pull up 8/8 split squat jumping (no alt.) 8 cat camel B:”Power body & lungs” Every 90 sec x 8 even: 5-8 Pull up BTN + 8-10 Tall Kneeling Dual Arnold Press du/KB/DB odd: 10 barbell row chin up grip + 30-50 du…
A) gymn + amrap 4′ 6 alt. lateral box steps 9m spider walk 6 x 1 walk out + 2 toe touches 12 alt. 1-legged hip thrust B) 5 x 5/5 zercher box step ups @fatbar, climbing C) E15″ for 16′ 1) 4 burpees 2) 6 jumping lunges 3) 4 empty bar thrusters 4) 6 Vups D)…
SMR + Warm-up with animal walks 5-8 minutes. A. 2 sets: 10 banded good morning 10/10 m monster walk 10/10 bent over single arm row @ light KB 30″ superman hold B. For time: 1-2-3-4-5-6-7-8-9-10 reps of: Deadlift @ ( women: 20 kg to max 50kg , men: 30kg to max 70kg / BASIC: Double…
