1. Act./ 3 rds:
* 200m jogging
* 10 RDL @ easy db KB
* 10 Bench presses @ easy KB
2. Gymn.
* Max reps UB strict pullup
* Max reps UB ring dip
3. Find your NPR back squat in 15 min
4. AMRAP 10′ / easy tempo
* 3 OHS @easy weight
* 3 Bar facing burpee
* 6….
* 6…
* 9…
CROSS SMR+ Warm-up + Mobility A. 3 sets: 10/10 Suitcase Deadlift @ light KB 10/10 alt. leg raises in plank position 10/10 bent over scapular retraction @ 1,25kg plate ( https://www.youtube.com/watch?v=RS1_df0xKIE ) B. Lifting – Deadlift A. Work up to about 50-60% of your max (light, moderate weight) , focus on technique B. Every 90″ x…
SMR + General warm-up + Mobility A. 3 sets: 8/8 single leg RDL @ light KB 8/8 single-arm bent over row @ KB 14 alt. arm-leg raises in superman hold B. Lifting: FSQ, Deadlift ~ 1. FSQ – Every 2′ x 5 sets 4 reps @ increasing weight ~ 2. Deadlift Emom 6′ …
A. Warm-up in pairs: 3 rounds / each person ( 6 rounds in total ) Partner A: 20 mountine climbers + 15 jumping jacks + 10 air squats + 5 burpees Partner B: max plank hold in the meantime *Each person has to be Partner A and B – 3 times in total. B. 3 x…
WARM-UP A. AMRAP 6’ 1’ SKI/ROW 5/5 SIDE LUNGES 5 DOWN-UPS 5 HPSN @BB 5 OHS @ 3”PAUSE 5 BOX JUMPS @50/40 B. AMRAP 6’ 3 STRICT PRESS @INC W TO 70% 6 BB FACING BURPEES STRENGTH STRICT PRESS_E90” 6X2 @85% WOD_FOR TIME_TC:18’ 250/200M SKI/ROW 25 BOX JUMP OVERS @60/50 250/200M SKI/ROW 20…
SMR + General warm-up + Mobility A. Amrap 6′ 10m spider walk + 10m crab walk 10 kang squats @ PVC 10 (alternating arm) – plank position into push-up position 20 hops in place ( like in jump rope) B. For time: Buy-in: 25 Wall Balls @ 6/9kg then, 10 rounds of: 14 Russian twist @ plate…
1. Activation 2 rds: * 200m Jogging * 10 Stiff leg deadlifts @easy db KB * 10 Bench presses @easy db KB 2. Back Squat 3×5 Jumping squats @20% of 1RM Back Squat Find your heavy single, then 3×5 @80% of 1RM Back Squat 3. Squat Snatch 5×2 /No TNG/ @75% 4. 10 Rounds For Time…
