W-U_2X
-8 PULL-DOWNS @BAND
-8/8 DEADBUGS @SMR PUSH BW KNEE&ARM
-8 BB RDL
1.BSQ @PAUSE 2’
E2MOM 10’
-5 REPS @60%
2.WOD 4RDS FT
-8/8 DUO KB SPLIT SQ
-8 WB @9/6
-5 SHUTTLE RUN
-24M DUO KB FARMERS CARRY
-40 DU
3.ACC_4X
-16 ALT GORILLA ROWS
Week 5 WU.: 6’ Amrap 5/side KB Bottom-up press @easy weight 5/side KB Snatch High pull @easy weight 10 Alt. Deep Squat with Thoracic Rotation 6/side Single leg RDL @no weight A.: Snatch Complex 2×80%, 3×85%, 1×90% of 1 RM PS 1 Snatch Grip DL 1 Snatch High pull 1 Low hang…
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…
HOMEBODY 58. NAP A. Amrap 6′ 10/10 cossack squats 8/8 Bird Dog 20″ HS hold / pike push-up hold 15″ high knee + 15″ high heel run in place B. Every 2′ x 10 sets (as fast as possible) 20 Jumping jacks 15 Air Squat 10 Sit-ups 5 HSPU / Push-ups …
WARM-UP A. AMRAP 4’ 1’ SKI/ROW @SKILL_STOP AT CHEST 10/10 SL GLUTE BRIDGE 5/5 SCORPIONS B. AMRAP 4′ – @EASY 20 SHOULDER TAPS 10 SCAP PULLS 5/5 BOX STEP-UPS @50/40 1 ROPE CLIMB WOD AT 0:00_TC: AT 7:00 400/320-300/240-200/160M ROW 20-16-12 DB (1) STEP-UPS @50/40CM ; @22.5/15 DB (B: DB SCALE AS NEEDED ;…
A) gymn + 8×45″ row @16/18/20/22/24/26/28/30 s/m B) 1/1 rep max TGU in 8 mins (rx: with barbell) C) Front Squat 13-11-7-5-3-2 reps, climbing from 60% of 1rm D) 1’40” max out / 20″ rest x 1 round 1) Ski for distance 2) alt. DB hang clean & stoh 3) Bike for distance 4) OH…
BB W-U 1.PRE-LIFTING -SN GRIP PUSH PRESS + SN BALANCE 3X2+2/1’ @65% OF 1RM SQSN 2.WL-SQSN_TC:10’ -DAILY 1RM 3.WOD_”INGRID” TC:12′ 10RDS FT -3 SQSN @61/42.5 (SCALE IT AS NEED…BUT THIS IS A BENCHMARK.) -3 BURPEES OVER BB THEN 3-5′ COOL DOWN ON CARDIO MACHINE. 4.ACC_3X -10/10 HALF KNEELING WOOD-CHOPS @BAND
