A.
1. Act. / 3 rds.
* 12 RDL @just babrell
* 12 Dead-bugs
* 12 Godd mornings @just barbell
2. Deadlift / 2 rds.
7 reps – @75%
5 reps – @80%
3 reps – @85%
3. WOD: 3 rounds for time
* 20 DL @70/48 or KB
* 15 C2B/ Pullup/ Jumping Pullup
* 10 Push Jerks @70/48 or KB
B.
1. Act. / 3 rds
2. AMRAP 30′
* 12 Burpees
* 9 Hang Power Clean @43/30 or db DB
* 18 Wallballs
* 200m Sandbag Run
W-U_2X -12 ALT DB PULL-THROUGH @PUSH-UP POSITION -8/8 BIRD-DOGS -8 DB WEIGHTED HIP THRUSTS 1.E2MOM 10’ –8/8 SINGLE ARM CHEST PRESSES @ON BOX 22.5/15 2.EMOM 5’ -12 ALT DB SNATCHES @22.5/15 3.WOD_AMRAP 10’ -4 DEVILS’ PRESSES @22.5/15 -6 BOX JUMPS @50/40CM -8 PULL-UPS 4.ACC_2X -20 V-UPS -30” PLANK -30” FLUTTERS
A) gymn + games B) ‘Zeus’ in pairs (change anyhow) 3 RFT: – 30 WB – 30 SDHP @42/30 – 30 Box Jumps – 30 Push press @42/30 – 30 cal row – 30 Push ups – 10 Back squats @bw (avg.) C) long streching
Wu.: 3 rds 8 snow angel 8 Crab Bridge 15”/15” side plank Rotation 4 Reverse Burpee Tuck Jumps A.: STR _ rest 2’ 2x 4 Strict press + 7 Push Press (50-55% of 1RM SP) 2x 4 strict press + 5 Push Press (55-60% of 1RM SP) * lower rep of PP –> increase…
Week 5 A.: 5’ Amrap 10-10 X Band Walks 20” Hollow Hold 6 Kang squat 5 Hindu push-up B.: 3 sets 1×16/12 kg TC_8’ 8 Suitcase DL Right (R) 6 R. Swing R 4 KB Snatch high pull R 6 Dead Snatch R 8 KB offset push up R …
SMR + General warm-up + Mobility A. 3 sets: 10 Kang Squat @ light KB ( https://www.youtube.com/watch?v=ViQlG_beM54 ) 8/8 KB pull-through in tall plank position 20″ superman hold B. Lifting – BSQ, Deadlift 1. Back Squat – Every 90″ x 5 sets 4 reps @ increasing weight 2. Deadlift Emom 5′ 4 reps @ increasing weight C .Amrap…
BB W-U_ 1.PRE-LIFTING -TALL CLEAN + TALL JERK 3X2+2/1’ @BB 2. C&J (SQ) EMOM 4’ -2+2 @50-55-60-65% E2MOM 6’ -2CL+1J_NO TNG @75-75-80% 3. WOD_3RDS FT -10 SDHP @BB 40/25 -15 T2B -20 FR SQ @BB 40/25 4.ACC 3X/20″ 40″ HEEL TOUCHES @CRUNCH POSITION
