1. Activation / Half Tabata – 2 min: 20″ work / 10″ off
A. Lunges @1 easy KB
B. Plank
2. Squat Clean
* E30″ for 4’30” 1 clean deadlift + 1 clean pull @80% of 1RM Clean
* E1’30” for 7’30” 2 Squat Clean + 1 Split Jerk /No TNG/ @77%
3. WOD: For Time 4 rounds
* 21 Wallballs
* 18 Pull-ups / Ring Rows
* 15 Am. Swings @24/ 16
* 12 HSPU / Pike push-ups
4. Stretching
1. Full Body SMR 2. Hip, Ankle Mobility in 10′ 3. AMRAP 26′ / Comfortable Pace! * 400m Run * 20 Russian Swings @24/16 * 15 Butterfly Sit- ups * 400m Row * 20 Sumo Deadlifts * 15 Banded Good Mornings 4. Stretching
A) gymn+amrap 5′ – 8 scorpions – 4 hindu push ups – 8 alt. Vups – 4 burpee strict t2b – 12 Front squat @empty bar B) Front squat 2-3-5-7-11-13 reps, climbing down from 90% of 1rm C) E20″ for 20′ – 10 sets 1) 4 thrusters @30/20 2) 4/2 cal ski 3) 4 burpees 4) 4 cal row…
W-U A. AMRAP 4′ 10 HIGH KNEES 5/5 SIDE LUNGES 5 DOWN-UPS 5 HPC @BB 5 PP @BB B. AMRAP 6” 3 BURPEE BJO 3 DL @INC W TO 60% STR_ DL_E90” 6X2 @75% WOD_FT_TC:14’ 3-6-9-12-9-6-3 PC+J @60/40 BURPEE BJ OVERS @60/50 (B: 16/8 DUO KB, 50/40CM BOX ; RX: @70/50, 75/60CM BOX)…
BB W-U_UNBROKEN 6 RDL 6 HIGH PULLS 6 MUSCLE CLEANS 6 FRONT SQ 6 PRESSES 6 PUSH JERKS 1.DEADLIFT -E2MOM 6’_5 REPS @75% 2. C&J (PC+P J) EMOM 4’ -2PC+2PJ_TNG @45-50-55-60% E2MOM 6’ -2PC+1PJ_NO TNG @70-70-75% 3. DEF. CLEAN PULL -E2MOM 6’_3REPS @100% OF 1RM PC 4.FR SQ @EXPLOSIVE CONCENTRIC PHASE! -E3MOM 9’_9REPS @65% 5.ACC…
BB W-U_ 1.PRE-LIFTING -SN GRIP PP + OHS 3X2+2/1’ @50% OF 1RM SQSN 2.PSN EMOM 4’ -3REPS_TNG @50-55-60-65% E2MOM 6’ -2REPS_NO TNG @75-75-80% 3.DEF. SN PULL -E2MOM 6’_3REPS @105% OF 1RM PSN 4.BSQ @EXPLOSIVE CONCENTRIC PHASE! -E3MOM 9’_7REPS @70% 5.WOD_3RDS FT_TC: 9’ -10 ALT DB PSN -10 LAT BURPEES -10 ALT DB HANG CJ -10…
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…
