A) gymn + 3 rnft:
1/1 tgu
10 rkc swings
5/5 fr. rack rev. lunges
B) barbell warm up (+ split snatch practice), then..
30 power snatches FT @45%
/Rest 2’/
20 hang power snatches FT @55%
/Rest 1’30”/
10 squat snatches Ft @65%
/Rest 1’/
5 hang squat snatches Ft @75%
/Rest 30″/
In 5 mins :
work up to heavy split snatch
C) AMRAP 8′
200m run
20 push ups
D) 1 set: 1’30” / 1’30” side plank
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
Week 5 Wu.: 5’ Amrap 12 Crab reach 10 snow angel 1/ TGU @easy weight 5/side Windmill @easy weight B.: STR. E2MOM 2 x 3 strict press + 5 Push press 2 x 2 Strict press + 4 Push press 2 x 1 Strict press + 3 Push press *…
WARM-UP A. AMRAP 6’ 20 HIGH KNEES 20 BUTT KICKS 5/5 SIDE LUNGES 5 DOWN-UPS 5 STIFF LEGGED RDL @BB 5 HPC+J @BB B. AMRAP 4’ 3 DL @INC W TO 70% 5 PULL-UPS STRENGTH DEADLIFT_E90” 6X2 @85% WOD_FT_TC:13’ 21-15-9 CLEAN & JERK @50/35 PULL-UPS WB SIT-UPS @9/6 (B: BB @35/20, RING ROW,…
CROSS SMR + General warm-up + Mobility A. 2 sets: 1′ easy cardio machine 10/10 Half kneeling press @ light KB/DB 30″ HS hold B. Gymnastics – HSPU Kipping HSPU / Pike push-ups *4 x Amrap -1 (stop right before you feel like failing the next rep) – 1′ rest btw. C. Lifting – Back Squat Work up…
A. Warm-up in pairs: 3 rounds / each person ( 6 rounds in total ) Partner A: 20 mountine climbers + 15 jumping jacks + 10 air squats + 5 reverse burpees Partner B: max plank hold in the meantime *Each person has to be Partner A and B – 3 times in total. B….
WARM-UP AMRAP 10’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 8 INCH WORMS 8 DB SNATCHES @22.5/15 8 RING ROWS 16 ALT BOX STEP-UPS @50/40 8 SIT-UPS 4/4 DB SINGLE ARM THRUSTERS @22.5/15 WOD_2 PERSON TEAM AMRAP 28’ 40 DB(1) LOW BOX STEP-UPS @22.5/15 40 WALL BALL PARTNER SIT-UPS @9/6 40…
