W-U_2X
-12 ALT DB PULL-THROUGH @PUSH-UP POSITION
-8/8 BIRD-DOGS
-8 DB WEIGHTED HIP THRUSTS
1.E2MOM 10’
–8/8 SINGLE ARM CHEST PRESSES @ON BOX 22.5/15
2.EMOM 5’
-12 ALT DB SNATCHES
@22.5/15
3.WOD_AMRAP 10’
-4 DEVILS’ PRESSES
@22.5/15
-6 BOX JUMPS @50/40CM
-8 PULL-UPS
4.ACC_2X
-20 V-UPS
-30” PLANK
-30” FLUTTERS
Week 2 A.: 3 rds 10-10 X Band Walks 10 superman 8 Kang squat 10 Plank Jack B.: 3 sets 2×16/12 kg 8 Dual KB R. Swing 6 Dual KB Snatch High Pull 8 KB Push-Ups * rest 40” C.: Emom 20’ 1. 210/180 m Row 2. Max Deadlift (work through the…
SMR + A. 3 sets @ easy pace 90″ cardio machine 15m Bear walk 15m walking lunges B. Amrap 20′ @ moderate pace 400m Row 12 Plate GTOHs 15 Abmat sit-ups 20m Farmer carry @ 2xKB , heavy C. Emom 6′ – 3 sets 20″/20″ Side plank 40″ Russian twist
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….
BB W-U_ 1.PRE-LIFTING -TALL CLEAN + TALL JERK 3X2+2/1’ @BB 2. C&J (SQ) EMOM 4’ -2+2 @50-55-60-65% E2MOM 6’ -2CL+1J_NO TNG @75-75-80% 3. WOD_3RDS FT -10 SDHP @BB 40/25 -15 T2B -20 FR SQ @BB 40/25 4.ACC 3X/20″ 40″ HEEL TOUCHES @CRUNCH POSITION
SMR & GYMNASTIC & MOBILITY A: 3 set 10 m crab walk 10 m spider walk 10/10 rdl 10 alt kb sumo dl high pull easy weight B: Kotsog Turk 3.0 3 rds 20 bsq 15-60 kg Ct: goblet sq 4-32 kg 20 swing 8-32 kg 1 min rest 3rds 15 fsq 15-50…
W-U_3’ CONT. ALTERNATE -15” HIGH KNEES -15” BUTT KICKS -15” SIDE TO SIDE JUMPING -15” FORWARD-BACKWARD JUMPING @ARMWORK! (NO HEEL CONTACT) 1.EMOM 5’ -2 STR HSPU + 4 HSPU 2.WOD_RUNNING_ TC:30′ 5X/2’REST -600M @EASY + 200M @MAX EFFORT 3. ACC_3SETS/1’ -10 BAT WINGS -10 BANDED PULL-APARTS
