A) gymn + amrap 5′
5 glute bridge V walk outs
10 crab & reach
30 jumping jacks
B) E10″ for 14′
1) 4 burpees
2) 4 empty bar thrusters
3) rest
4) 4 pull-ups (rx:c2b, open:ring row)
5) 8 DU’s
6) rest
C) 6 sets:
5/5 box step ups with heavy slam ball (only bearhug)
7 c2 hamstring curls
D) acc. : 3 sets
– 15 ring face pulls
– 20 windshield wipers
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)…
W-U_3SETS/1’ -30” JUMPING @ARMWORK! (NO HEEL CONTACT) -10/10 STANDING PSOAS MARCHES (EXPLOSIVE) -10 HIGH INTENSE SHUTTLE RUNS 1.WOD_TC:34’ 3X/2’ -1200M RUN (1500/1200M ROW) -75 DU -25 JUMP SQUATS 2. ACC 3X -20” ACTIVE HANG -20” REST -20” DUO KB BOTTOM-UP HOLD @12/8 -20” REST
W-U_2X -30” HS HOLD AT WALL -5 ACTIVE STRICT HOLLOW-ARCHES -5 BROAD JUMPS THEN WARM-UP TO DEADLIFT @60% 1.WOD FT A) 3RDS TC:8’ -12M HS WALK (3 WALL CLIMB) -6 DL @60% -1 PEG BOARD (5 STRICT CHIN-UP) 3’ REST B) 3RDS TC:12’ -500/400M ROW -6 DL @60% -12 T2B 2.ACC_3X -7 NEG. NORDIC HAMS
A) gymn + 3 rnft: – 6 walk outs – 8 toe touches in push-up pos. – 40 SU – 8 jumping squats – 6 sit ups B) 3 x 11 strict HSPU (rx:def. /scaled:Z-press) C) 0-7′ For time: 6-4-2 squat cleans @80/50 60-40-20 DU’s 7′-14′ For time: 9-6-3 squat cleans @70/40 27-18-9 pull ups 14′-21′ For…
W-U_3SETS/1’ -30”/30” ROTATION SIDE PLANK -15M REV BEAR WALK -30 JUMPING J 1.WOD_ 4RDS FT TC:27’ @U GO-I GO_PARTNER WORKOUT -12M HSW (6-6) -12 HEAVY SANDBAG OVER THE BARBELL @BB IN RACK -12 THRUSTERS @52.5/40 -6 ROPE CLIMB -60 DU -24M ZERCHER CARRY @52.5/40 2.ACC 3X -7 HAMS WALK-OUTS
A. 1. Activation / 3rds. * 12 RDL @just barbell * 40″ plank * 12 lateral box step overs 2. Bench Press 5-7-9 @73% 3-5-7 @77% 1-3-5 @83% 3. For Time / 2 rds. / @db 22.5/15 * 50 DB burpee deadlifts * 25 Strict pull-ups * 25 Strict HSPU 4. Stretching B. 2….
