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 jumping lunges @15/10 plate
5) T2B
E) 4×20″ hollow hold with flutter kicks
CROSS SMR + General warm-up + Mobility A. 3 sets: 5/5 windmill @ light KB 5 Goblet Squat with 2″ hold at bottom pos. 5 High Pull + 5 Muscle Snatch @ empty BB B. Lifting – Snatch 2 x Emom 4 ‘ @ + 1 movement each minute: Minute 1: 1 Snatch DL + 1…
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 + Warm-up with animal walks 3-5 minutes. A. 2 sets: 12 snow angels 10/10 bent over single arm row @ light KB 15″ Hollow hold B. For time: ~ 21-18-15-12-9-6-3 reps of Power Clean @ 35/50kg Cal Row Rest 5′ ~ 3-6-9-12-15-18-21 reps of : American swing @ 16/24kg T2B / Knee…
Wu.: 5’ Amrap 10 cossack squat low switch 12 Bird dog for quality 12 tibialis raise A.: 3 sets 2×16/12 kg 6 Dual KB Sumo DL 6 Dual KB power Clean 6 dual KB Rack Squat * rest 40” B.: STR rest 2’ Cyclist Front Squat 8,8 6,6 for quality! * lower rep…
A) gymn B) ‘Sher’ For time : 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Squat Cleans (3/4 Bodyweight) x 2 Burpee Pull-ups (20-18-16…2) x 3 Double Unders (30-27-24…3) Time Cap: 1 hour
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…
