W-U_3X
-30 MOUNTAIN C
-8 FROG HIP THRUSTS @1”PAUSE AT SQUEEZE
-8 JUMP OVERS (8 PARALETTES) @NO HEEL CONTACT
1.PLYO (~8′)
-TRIPLE BROAD JUMP FOR MAX DISTANCE
@5 ATTEMPT/1’REST
2.WOD_ „EVA JR.” TC: 22′
5RDS FT
-400M RUN
-15 RUSSIAN KBS @32/24
-15 PULL-UPS
3.ACC_3X
-10 BAT-WINGS
A) gymn + amrap 7′ – 10 reps 90/90 – 10 bird dogs – 10 dead bugs B) barbell warm up for the lifting, then.. Daily max in 9 mins : 1 power snatch + 1 low hang power snatch + 1 hang power snatch + 1 high hang squat! snatch C) 4×3 low hang snatch…
1. Activation 3 rounds * 15 Jumping squats * 16 Alt. shoulder taps * 30 Hip twists @ plank pos. 2. Gymnastics / E2′ for 8′ * 10 unbroken strict presses * 30″ Handstand hold 3. 3 Rounds for time * 5 Burpee Pull-ups * 5 Squat cleans @85/65 * 10 Box steps @db 15/10…
W-U_3’ CONT. WORK (3X) @EASY! -15”JUMPING J -15”LONG STRIDERS -15”MOUNTAIN C -15”AIR SQ 1.WOD_27’ AMRAP @STEADY STATE ZONE! (NASAL BREATHE, VERY EASY PACE) -24 AIR SQ -24/20 CALS ROW -24 ALT REV LUNGES -24/20 CALS ROW -12/12M ASSIMETRIC CARRY /OH12KB-FARMER24KB @DAMPER 1-2 ON CARDIO MACHINES 2.ACC_3SETS -10 BAT-WINGS -10 ALT SIDE PLANK TURNS
W-U E30” CHANGE ANIMALS FOR 6’ (12 ANIMALS) 2.WOD_CHIPPER IN 2 PERSONS TEAMS -30WB IN PAIRS (1-1) -50 PULL-UPS -30 PARTNER PISTOLS -50 AM SWINGS -50M KB OH LUNGES -2′ PLANK (CHANGE ANYTIME) -50M KB FARMERS’ CARRY -100 KB SNATCHES -50M KB FARMERS’ CARRY -2′ PLANK (CHANGE ANYTIME) -50M KB OH LUNGES -50 AM SWINGS -30 PARTNER PISTOLS -50 PULL-UPS -30WB…
SMR & GYMNASTIC & MOBILITY A: 3 sets 6 snow angel + joga push up 8 / 8 one leg rdl 10 barbell press behind neck B: E2mom x 5 focus on a technique max load 60% 1 pause power clean 2 sec pause catch position 1 squat clean 1 pause jerk…
SMR+ General warm-up + Mobility A. 3 sets: 5 scapula pull-up with 2″ pause at the top position 8/8 Bird dog 8/8 cossack squats- slowly! B. Gymnastics – Pull-up 3 sets, for quality: Max reps strict pull-up (use band if needed) followed by max reps of kipping / butterfly pull-up C. Lifting – FSQ , Split…
