Happy 28th Birthday to one of our coaches, Alex 🙂
1. Act. 2 rds:
* 28 Air squats
* 28 Alt. shoulder taps
* 28 Russian twists @without weight
2. Gymnastics
Every 2′ for 6 rounds
* 10 unbroken strict presses
* 6 Bar Muscle- ups
* Remainder of time Rope climbs
3. Push Press from the ground / TC: 8′
10,8,6,4,2 @63, 67, 73, 77, 83%
4. Deadh By THRUSTER
Start with 3 reps !! Then increase by 1 rep !! @42/30
SMR & GYMNASTIC & MOBILITY A: 3 sets 30 shoulder taps in push up position 16 alt v-ups 8 target burpee 4 bb muscle clean+ press B: E2MOM x5 4-8 towel pull ups 10 du db row 10-30 kg 20-30 du / 40-60 simple C: AMRAP 12′ 1 Gtoh Rx:50/35 Sc: 40/25 Ct:…
W-U_3X -10 SCAP PULLS -10 BB PUSH PRESSES -10/10M SIDE MONSTER WALK @BAND 1.STR_E2MOM 10′ -5 PRESSES + 3 PUSH PRESSES @70% OF PRESS 1RM 2.WOD_”ROW CINDY, ROW” AMRAP 20′ -5 PULL-UPS -10 PUSH-UPS -15 AIR SQ -20 CALS ROW THEN 3-5′ COOL DOWN ON ROWER MACHINE @DAMPER 1-2/ UNDER 20 S/M 3.ACC_CORE ON ROWER 3X…
1. Act./ 2 rds * 20 Alt. superman * 20 Hollow rocks * 20″ squat hold 2. EMOM 6′ Odd: 30″ max rep strict HSPU Even: Unbroken 3 strict + 3 butterfly pullups 3. Find your daily heavy squat snatch in 12 min. 4. For time 7 rds * 9 Wallballs * 9 HSPU
HOMEBODY 59. NAP A: 3 rds 4/4 Scorpion 8 Cat-Camel 10 Good Morning 4 V walk out B: 3 rds 12 Diamond Push up 12 Alt. pistol squat 12 Dip Chairon 12/12 Split Squat *20”-25” rest btw. sets C: 10’ Emom Odd: 6 Burpee + 14 Air Squat Even: 9/9 Thruster …
BB W-U_UNBROKEN 6 RDL 6 HIGH PULLS 6 MUSCLE CLEANS 6 FRONT SQ 6 PRESSES 6 PUSH JERKS 1.DEADLIFT -E2MOM 6’_4 REPS @80% 2. C&J (PC+PJ) EMOM 4’ -2PC+2PJ @55-60-65-70% E2MOM 6’ -2PC+1PJ_NO TNG @80-80-85% 3.DEF. CLEAN PULL -E2MOM 6’_3REPS @110% OF 1RM PC 4.FR SQ @EXPLOSIVE CONCENTRIC PHASE! -E3MOM 9’_5REPS @85% 5. ACC 3X…
SMR &Gymnastic & Mobility A: 3 set 8/8 scorpio (no alt.) 8 scapula pull up 8/8 split squat jumping (no alt.) 8 cat camel B: 4 rds tc’ 10 min 10/10 kb kneeling shoulder press choose weight 10 barbell bench row on bench pad choose weight C: „Kotsog Turk 5.1” Every 4…
