A) gymn +
200 simple unders *E30″ : 1 V-ups
B) EMOM (40″ work – 20″ rest) 21′ – 3 sets
1) Slam ball over the shoulder @heavy
2) GHDSU
3) STOH @60/40
4) DU
5) Assbike
6) Burpee pull-ups (rx:c2b)
7) Walking lunges @doubleKB, 2×20/12
C) 5×5 tempo deadlifts, across
(4-0-X-1)*
*X = ½ second up/dynamic movement.
1 second hold at top.
4 second negative.
0 seconds at the bottom (touch-and-go).
D) 100 empty bar side bands
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…
Week 6 A.: Amrap 5’ 4/side Windmill Kb press @easy weight 6/side KB High pull @easy weight 14 Low switch Goblet Cossack squat @easy weight 10 Dead bug B.: 5 rds TC_15’ 30” row* target 60% 4 Lateral burpee over the rower 20” row *target 80% 6 Double DB Thruster 2×15-17,5kg/10-12,5kg 8 Diamond…
WARM-UP A. AMRAP 6’ 1’ SKI/ROW 5 INCHWORMS 10 JUMP SQ 5 BURPEES WOD AT 0:00 40 BURPEES AT 5:00 30 BURPEES 10/8CALS SKI/ROW AT 10:00 20 BURPEES 20/16CALS SKI/ROW AT 15:00 10 BURPEES 30/24CALS SKI/ROW AT 20:00 40CALS ROW ACC 3RDS FOR QUALITY 5/5 SL JUMP FOR HEIGHT 10 HAMS CURLS ON…
A) gymn + 100m spider walk *e30″ : 2 alt. Vups B) daily max in 7′ 1/1 bottom up KB TGU C) 5 sets: – 6 heavy bench press – 10/8 cal row – 12 medball squat cleans @15/9 – 1′ rest btw D) 50 KBS for time @24/16 *every break: + 5 KBS E)…
SMR + General warm-up + mobility A. 3 sets: 6/6 Half kneeling press @ light KB 10 scapula pull-up 20″ HS hold B. Lifting- Push jerk from rack 1. Find your daily heavy 1 rep in 6′ + Emom 5′ 3 reps @ 80-85% of your daily heavy 2. Alternating Press 3×12 (6/6) @…
A) gymn + 2 rnft – 2 ‘get up johnie’ – 4 walk outs – 40 SU – 6 cossack squats B) with a running clock.. 0-5′ daily max shoulder press from the ground 5′-12′ daily max double power clean (drop the bar btw) 12′-21′ Amrap 9′ 30 T2B 90 DU’s 1 squat clean @80% of B/2 90…
