1. 3 rounds not for time
* 16 dead-bugs
* 16 bird-dogs
* 8 down- ups
2. You can practice anything in 10 min. /HSPU, HSW…/
3. AMRAP 30′ / Easy pace.
* 200m Run
* 20 Walking lunges
* 10 Burpee box overs @100/120cm
* 15 Abmat situps
4. Stretching
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
SMR + General warm-up + mobility A. 3 sets: 8/8 single leg hip thrust w/ 2 sec pause at the top pos. 16 alt. Deadbug 10 Good morning @ empty BB B. Lifting – BSQ, Deadlift 1.Back Squat – Go every 2 minutes: 10-8-6-4-2 reps @ increasing weight 2. Deadlift – Every 30″…
SMR + Warm-up with animal walks 3-5 minutes. A. 2 sets: 12 snow angels 10/10 bent over single arm row @ light KB 15″ Hollow hold B. For time: ~ 21-18-15-12-9-6-3 reps of Power Clean @ 35/50kg Cal Row Rest 5′ ~ 3-6-9-12-15-18-21 reps of : American swing @ 16/24kg T2B / Knee…
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. SMR + Amrap 6′ 6 hand walk out to opposite toe touches 6/6 crab reach 6/6 deadbug B. 5 sets, for quality ( not for time!) 1 round of KB complex / each arm – try to go unbroken! 5m HSW or 2 wall climbs 1’30” cardio machine @ moderate pace *Use: Single Kettlebell…
A. 1. Activation / 2 rds. * 8/8 1-leg RDL * 14 Deadbugs * 6/6 Lateral box step ups 2. Deadlift / Every 1’20” for 9’20” * 2×5 @67% * 2×3 @75% * 3×1 @77% 3. Bench Press / Every 1’20” for 9’20” * 2×5 @67% * 2×3 @73% * 3×1 @77% 4. Cond. /…
