W-U_3SETS
-10 ALT PLANK TURNS
-10 RING ROWS
-10 JUMP SQ
1.EMOM 8’
-2 STRICT RMU / RMU DRILL 8′
2.WOD_AMRAP 2X6’/3’REST
A)
-5 PARALETTE SHOOT THROUGHS
-10 DUO DB BENT OVER ROWS @17.5/12.5
-15 SIT-UPS
B)
-5 RING DIPS
-10 DUO DB HANG CLEAN & JERKS @17.5/12.5
-15 SIT-UPS
3.ACC_3SETS
-6/6 BULGARIAN SQ @SINGLE DB
CROSS SMR + General warm-up + Mobility A. Amrap 6′ 8/8 alt. arm-leg raises in superman pos. + 10″ superman hold 8/8 Single-leg RDL – no weight! 8 Back squats – pause for 2″ at the bottom @ empty BB B. Lifting – Pause Back Squat , Reverse Lunge steps 1) Every 1’30 x 5 sets 3…
1. Activation 3 rounds: * 200m row /easy tempo/ * 10 romanian deadlifts @2x easy dumbbell * 10 bench presses @2x easy DB 2. ” Strenght Work” 3x 10 unbroken!! strict pullups 3x 8 pushups unbroken!! – 2″ pause at bottom /kneeling pushups 3. Squat Snatch 5x 3 position squat snatch – floor- knee- hip…
Week 3 A.: 5’ Amrap 30” Narrow squat hold 12 Bird Dog for quality 10/side Patrick Steps 8 Scapular pull ups B.: STR. Cyclist Front Squat 4×5 reps, rest 75” 1 1/4 Tempo 3211 3 – Moving down, 3 seconds to squat to full depth 2 – Hold for 2 seconds at the…
CROSS SMR + General warm-up + Mobility A. Amrap 6′ 8/8 cossack squats 8/8 bird dog 20″ HS hold B. Lifting – Clean & Jerk , FSQ Empty BB warm-up …then, 1) Every 90″ x 5 sets 2 Deadlift + 2 Clean + 2 Jerk ( any style you prefer) @ slightly increasing weight 2)…
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….
HOMEBODY 59. NAP A: 3 rds 4/4 Scorpion 8 Cat-Camel 10 Good Morning 4 V walk out B: 3 rds 12 Diamond Push up 12 Alt. pistol squat 12 Dip Chairon 12/12 Split Squat *20”-25” rest btw. sets C: 10’ Emom Odd: 6 Burpee + 14 Air Squat Even: 9/9 Thruster …
