1. Activation / Tabata Style 20″ work- 10″ rest
A. Squat @ easy!! dumbbell behind neck
B. Tuck- up
2. Gymn. / 4 rds. / 1’30” rest btw. sets
* 1 Strict RMU / Kipping
* 3 Strict HSPU / Kipping
* 10 Weighted sit-ups
3. Clean & Jerk / 5 sets
2 Squat Cleans + 1 Split Jerk @75% of 1RM C&J
4. For Time 6 rds.
* 50m Farmer carry @HEAVY!! db KB
* 7m Handstandwalk / 7 wallwalks
* 5 Box jumps
SMR+ General warm-up + Mobility A. 3 sets: 8 Cuban Press @ 2 x 1,25kg plate (https://www.youtube.com/watch?v=XpcOM9Np9LQ ) 8/8 Bird Dog 8/8 Cossack Squats B. Lifting – Snatch Warm-up with empty BB…. then, Emom 8′ 1 power snatch + 2 hang power snatch @ increase weight after every 2 rounds Snatch Pull – 3×3 @100% of 1RM …
WARM-UP A. AMRAP 6′ 1’ SKI/ROW 20 SHOULDER TAPS 10 ALT V-UPS 10 SCAP PULL-UPS 5 HPC @BB 5 PUSH JERK @BB B. AMRAP 4’ 5 BSQ @INC W TO 60% 20” HOLLOW-ARCHES STRENGTH BACK SQ_E2MOM_10′ 5X4 @80% WOD_AMRAP 12’ 15 T2B 12CALS SKI/ROW 9 PC+J @50/35 (B: HOLLOW-ARCH, KB PCJ ; RX:…
A) gymn + 3 rounds: – 60m shuttle run – 6 jumping squats – 6 hindu push ups B) Amrap 18′ 400m row 10 alt. shrimp squats 5 m hsw (open: 10 steps HS march) C) 5×7 banded deadlift, climbing D) 2 x 30 UB abmat sit ups
SMR + General warm-up + mobility A. 3 sets: 10 Wall-facing squats 15 snow angels 15″/15″ side plank hold B. Lifting – Snatch, split squat Empty BB warm-up + 1 Snatch – Emom 8′ 2 squat snatch + 1 ohs @ increase weight in every 2 round rest 2′ Amrap 3′ Max reps: Squat snatch @…
W-U 3X/1′ -10 RKBS -5/5 KNEELING PRESSES -10 GOBLET SQ 1.WOD AMRAP 28’ @EASYYYYY -10 WB -5 RING DIPS -12M ASSIMETRIC KB WALKING LUNGES -12M ASSIMETRIC KB WALKING LUNGES (12UP/16DOWN) -24/20 CALS SKIERG (ROW) 2.ACC -ACCUMULATE 3’ HOLLOW HOLD @MEDBALL ON ABS
Week 4 Wu.: 5’ Amrap 6/side single leg bridge; at 6 hold 10” 14 Tiger position Sh. taps 1/ TGU @easy weight 5/side Windmill @easy weight A.: STR 2x 3 strict press + 5 push press 3x 2 Strict press + 4 Push press * increase weight every rds …
