1. Activation / 3 rds.
* 10 Bench presses @db heavy KB
* 10 RDL @db heavy KB
* 200m Run
2. Gymn. / E1’30” for 6′
* 10 strict pullups, 10 ring/box dip
3. Back Squat
Work up to heavy single,/NO NPR!!/ then 3×5 @80% of 1RM
4. For time 5 rounds
* 15 OH situps
* 10 DB burpees @db 22.5/15
* 12 HSPU
W-U_3SETS -10 ALT 1HAND SCAP PUSH + ALT TOE TOUCHES -10 SCAP-PULLS -20 ALT CURTSY LUNGES 1.EMOM 8’ EVEN – 6 CHIN-UPS ODD – 6 STR HSPU 2.WOD_AMRAP 3X4’/2’ -3 BMU -5 WB @9/6 -7 SIT-UPS 3.ACC_3SETS -10 HAMS CURLS ON ROWER
A) gymn + amrap 5′ 10m bear crawl 5m walking lunges 5m inchworm 30m run B) barbell warm up… daily max in 10 mins : 3 deadlifts + 2 hang squat cleans + 1 stoh C) E30″ for 6′ 1 clean & stoh @80-85 % of B D) Amrap 4′ 4 pull-ups 4 burpees 4…
WARM-UP AMRAP 8’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 4X10 LEG SWINGS 20” HS HOLD 10 JUMP SQ 5/5 DB PP WOD AMRAP 25’ 30M DB (1) WALKING LUNGES 15/15 SINGLE ARM DB PUSH PRESSES 15 BURPEES 30 ALT DB SNATCHES @DB 17.5/12.5 (B: @12.5/8 DB ; RX: 22.5/17.5 DB)…
A. SMR + Gymnastics B.Warm-up: 3 sets: 3 Deadlift + 3 clean pull + 3 muscle clean + 3 fsq + 3 strict press @ empty BB 20″ HS hold 8 abmat sit-ups 8 alternating box step-ups C. For time: Buy-in: 25 Target Burpees Then: 3 rounds of: 20 Power clean @ 35/50kg 15 HSPUs or…
Week 5 WU.: 6’ Amrap 5/side KB Bottom-up press @easy weight 5/side KB Snatch High pull @easy weight 10 Alt. Deep Squat with Thoracic Rotation 6/side Single leg RDL @no weight A.: Snatch Complex 2×80%, 3×85%, 1×90% of 1 RM PS 1 Snatch Grip DL 1 Snatch High pull 1 Low hang…
A) gymn + games B) amrap 10′ (moderate tempo) 200m run 10 SDHP 10 box jumps C) amrap 20′ (in pairs) – 10/10 burpees over the partner / Plank – 20m/20m wheelbarrow – 10/10 rx:partner deadlifts (open: A) push up pos. B) catch the legs of the partner and do deadlifts) – 20 synrcon sit ups…
