1. Warm-up / 2 rds.
* 10m Inchworm
* 20 Alt. shouder taps
* 30 Russian Twist @without weight
2. Push Press / For Time / TC: 8 min
10 @50%
8 @55%
6 @60%
4 @65%
2 @70%
Then, AMRAP 2′
* Max reps @75%
3. WOD / For Time TC: 20′
* 50 STOH @db 17,5/ 12,5
* 50 Deadlift @db 17.5/ 12.5
* 50 T2B @ db 17.5/ 12.5
* 100 1-arm OHS @1x 17.5/12.5
4. Stretching
CROSS SMR + General warm-up + Mobility A. Amrap 6′ 6/6 crab and reach 12 snow angel 5 reverse burpee 20″ superman hold B. EMOM 12′ – 4 sets 1. 15″-20″ active hang on bar + 15″-20″ HS hold at wall 2. 5 Deadlift + 5 Power clean + 5 Press @ empty! BB (Basic:…
W-U_2X FOR EXTRA QUALITY WORK!!! -8 RING ROWS -8/8 DEAD-BUGS (SQUEEZE YOUR ABS! PRESS YOUR LOWER BACK INTO THE GROUND!) -8 KIPPING RING DIPS (OR JUMPING RING DIPS) -8/8 DONKEY-KICKS (WITH STABILE SPINE! SQUEEZE YOUR ABS!) THEN BB W-U FOR CLEAN & JERK 1.WL-CLEAN & JERK TC:12’ -DAILY 1RM (SQUAT CLEAN & SPLIT JERK) 2.WOD…
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 burpees Partner B: max plank hold in the meantime *Each person has to be Partner A and B – 3 times in total. B. 3 x…
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
1. Activation / 3 rds. * 20 hollow rocks * 20 arch rocks * 8/8 kneeling strict presses @ easy KB 2. Gymnastics / EMOM 10′ Odd: 7/10 Kipping HSPU Even: 7/10 C2B 3. Push Jerk in 8 min Find your heavy daily rep / Not Max WEIGHT !!! 4. For Time * 12 DL…
W-U AMRAP 8’ 4X10 LEG SWINGS 10 JUMP SQ 10/8CALS ROW @EASY 10 WB WOD_ AMRAP 4X4’/4’R 20/16CALS ROW 20 WB @9/6 MAX REPS OH LUNGES @WB OVERHEAD (B: 6/4 WB ; RX: 12/9 WB) ACC AMRAP 5’ 10 ALT V-UPS 10 HOLLOW ROCKS 10 SEATED PIKES
