A) gymn + 3 rnft
– 20 jumping jacks
– 20″ plank
– 10 sdhp
– 10 goblet squats
– 5 push ups
B) open 20.2
C) 4 sets:
10 heavy DB bench presses
10 bent over rows @50/30
D) 4 sets:
20 hollow rocks
40m slam ball/sand bag carry (only bear hug)
E) 50 banded pull aparts
W-U 2X -10 INCHWORMS -5/5 NEGATIVE PISTOL SQ (ONLY SLOW ECCENTRIC) 1.EMOM 6’ -30” SB BEAR HUG HOLD 2.WOD 5RDS FT -6 SB TO SHOULDER+SQUATS -12 HRPU -24M SB CARRY -12 SB FACING BURPEES 3.ACC 3X -8/8 1 LEG HIP THRUSTS @LEG ON SANDBAG
1. Activation / 3 rds. * 15 Bench Presses @just barbell * 250m row * 10 Stiff leg deadlifts @db DB 2. Gymnastics / 3 rds. / 1’30” rest btw. rds. * 10 unbroken strict pull-ups * 6 unbroken ring dips / box 3. Back Squat Find your heavy single in 12 min, Then 3×3 @80%…
A) gymn + amrap 6′ – 8 Down ups – 8 ‘get up Johnie’ – 12 m carb walk B) 3×11 UB strict pull ups C) E30″ for 9′ – 18 sets 1 power snatch @75-80% of 1rm D) Amrap 16′ Buy in: 60 WB 4,8,12… reps – DL @90/60 – facing burpee – t2b – box…
WARM-UP A. AMRAP 6’ 10 WALL ANGELS 10 HOLLOW-ARCHES 10 ALT DB HANG SNATCHES @22.5/15 5 BOX JUMPS @50/40 B. AMRAP 3′ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ WOD_2 PERSON TEAM AMRAP 20’ 10 SYNCHRO T2B 20 SYNCHRO ALT DB SN @22.5/15 ; SYNC AT TOP 10 SYNCHRO BURPEES @SYNC…
HOMEBODY 74. NAP A.Amrap 6′ 10 scapula push-ups + 10″ push-up position hold 8/8 alternating toe touches 8/8 single-leg hip thrusts B.4 sets, for quality: 10/10 Half-kneeling press 10/10 Staggered stance row 10 Goblet Squat 10 RDL * 1′ rest btw. sets C.5 rounds for time: 20 Alternating reverse lunge steps 15 Russian swing…
A) gymn + 3 x – 10m tiger walk – 10 sit ups – 5 get up johnie B)E30″ for 30′ – 10 sets 1) 5 HSPU (rx:strict) 2) 5/3 cal row 3) 5 burpees 4) 5 slam ball over the shoulder @heavy 5) 5 cal ski 6) 5 cal assbike C) 5×5 Back squats, climbing
