W-U
AMRAP 3′
-15″ JUMPING J
-15″ MOUNTAIN C
-15″ LONG STRIDERS
-15″ AIR SQ
AMRAP 5′
-10 SCAP PUSH-UPS
-10 SCAP PULL-UPS
-10 SIT-UPS
-10 KANG SQ
1.WOD
AT CLOCK 0:00-10:00
-1600/1200M ROW @EMOM 5 PUSH-UPS FROM 0:00
10:00-18:00 „TIRED FRAN”
21-15-9
-THRUSTER @42.5/30
-PULL-UP
18:00-22:00 „GOOD-BYE GIFT”
-MAX REP ALT. DB SNATCH @22.5/15
22:00-27:00
-COOL DOWN ON ROWER MACHINE @DAMPER 1-2/ UNDER 20 S/M
2.ACC 3X
-9 NEG NORDIC HAMS
Week 3 Wu.: 5’ Amrap 6 Snow Angel 4 Hindu push up 5/ Single leg RDL @easy weight 5/side Single arm R. swing A.: STR 5x 3 strict press + 5 push press (70% of 1RM SP) *rest 75-90” B.: 12’ Amrap High Skill at 00:00, 6:00 70 Du…
Happy 28th Birthday to one of our coaches, Alex 🙂 1. Act. 2 rds: * 28 Air squats * 28 Alt. shoulder taps * 28 Russian twists @without weight 2. Gymnastics Every 2′ for 6 rounds * 10 unbroken strict presses * 6 Bar Muscle- ups * Remainder of time Rope climbs 3. Push Press…
WARM-UP A. AMRAP 6’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 10 ALT LUNGE STRETCH 5/5 SIDE LUNGES 5/5 WINDMILLS 30” JUMP ROPE B. AMRAP 6’ 3 BSQ @INC W TO 70% 4/4 SINGLE ARM DB THRUSTERS STRENGTH BACK SQUAT_E90” 6X2 @85% WOD_FOR TIME_TC:12’ 175 DU 65 DB (2) THRUSTERS…
A. GYMN+MOB B. 3 RDS OF: 5/5 WINDMILLS; 5/5 BIRD-DOGS; 5/5 NEGATIVE CHAIR SQUATS (HIGH QUALITY FOR EVERYTHING!) C. 4RDS / 1’REST OF: 8 WALL SLIDES; 8 PIKE PUSH-UPS; 8 SEATED QUAD EXTENSIONS @WEIGHT OR BAND; 8 KB SDHP D. 12’ AMRAP: 6 DUO KB C&J; 8 BURPEES; 10 KB DL …
W-U_3SETS -10 ALT 1HAND SCAP PUSH + ALT TOE TOUCHES -10 SCAP-PULLS -20 ALT CURTSY LUNGES 1.EMOM 8’ EVEN – 6 CHIN-UPS ODD – 6 STR HSPU 2.WOD_AMRAP 3X4’/2’ -3 BMU -5 WB @9/6 -7 SIT-UPS 3.ACC_3SETS -10 HAMS CURLS ON ROWER
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)…
