1. Activation / 3 rds.
* 200m Run
* 10 Romanian DL @2×20/12.5
* 10 Bench Presses @heavy db DB
2. Upper Body / EMOM 6′
Odd: 11 unbroken strict pullups
Even: 7 strict ring/box dip
3. Snatch
– 5x 2 pos. squat snatch /floor, knee @70-75%
– 3x 1 squat snatch @80%
4. For Time 4 rds. – 1:30 rest btw sets
* 12 BMU / Jumping BMU
* 20 Alt. pistols
* 10 DB Squat Snatches / OHS @22.5/15
CROSS SMR + General warm-up + Mobility A. 3 sets: 10 Snow angels in wall sit ( https://www.youtube.com/watch?v=aZN5dU7Illc ) 5 Inchworm 5 Clean high pull + 5 Muscle clean @ empty BB B. Lifting – Clean 2 x Emom 4′ @ + 1 movement each minute: Minute 1: 1 Deadlift + 1 Power Clean + 1 Hang Power Clean…
1. Activation: Tabata Style / No rest between sets A. Alternating reverse lunge @15/10 DB behind neck B. Alternating V-up 2. Gymnastics / 4 rounds / 1 min rest between sets * 3 Bar Muscle- ups / banded / box * 3 Strict Handstand push- ups / Pike push- ups * 10 Weighted abmat sit-…
A) gymn + 100m spider walk *e30″ : 2 alt. Vups B) daily max in 7′ 1/1 bottom up KB TGU C) 5 sets: – 6 heavy bench press – 10/8 cal row – 12 medball squat cleans @15/9 – 1′ rest btw D) 50 KBS for time @24/16 *every break: + 5 KBS E)…
WARM-UP AMRAP 8’ 1’ ROW (30”EASY,30”MODERATE) 10 JUMP SQ 10 KB SDHP 10 DECK SQUATS WOD_2 PERSON TEAM AMRAP 25’ 800/600M ROW 40 SYNCHRO AIR SQ 30 KB SDHP @24/16 20 WALLBALL PARTNER SIT-UPS @9/6 10 WALLBALL DECK SQ @9/6 (B: @20/12 KB, @6/4 WB ; RX: @32/20 KB, @12/9 WB) ACC CHINESE PLANK ON…
SMR+ General warm-up + Mobility A. 3 sets: @ light KB 8/8 Suitcase DL 8/8 Half kneeling pess 8/8 Bent over row 8/8 Single leg RDL B. Lifting – Squat Clean, Split Squat Empty BB warm-up .. then; 1. Emom 5′ 1 squat clean + 1 hang squat clean @ same weight Then: increase weight! Every…
WARM-UP A. AMRAP 6’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 20 ALT PLANK TWISTS 20” ACTIVE HANG 20″ HS HOLD WOD_2 PERSON TEAM FOR TIME_ TC:25′ 90M DUO DB OH CARRY @22.5/15 80 SIT-UPS 70 SYNCHRO JUMP SQUAT 60 T2B 50 DUO DB THRUSTERS @22.5/15 40 DUO DB DEADLIFTS @22.5/15…
