A.
Warm-up: 3 sets:
B. For time:
C. Core
Tabata – Hollow rock
D. Stretching
W-U_3SETS/1’ -10 EMPTY BB RDL -5 DIAMOND PUSH-UPS -45” SU 1.WOD_ CHIPPER IN PAIRS -60 SIT-UPS -50 SDHP @45/30 BARBELL -40 BOX JUMPS -30 RING DIPS -20 PULL-UPS -100 DU -1000/800M ROW -100 DU -20 PULL-UPS -30 RING DIPS -40 BOX JUMPS -50 SDHP @45/30 BARBELL -60 SIT-UPS
Week 2 Wu.: 3 rds 6 Hindu push-up 14 Tiger Position pull through @1,25kg plate 12 Frog bridge 6/side Bottom Up KB Press A.: E2MOM 1x 5 Strict press + 6 Push Press (50 % of 1RM SP) 2x 4 strict press + 5 Push Press (60% of 1RM SP) 2x 3 strict…
Week 3 Wu.: 5’ Amrap 5 Goblet Kang Squat @easy weight 10 m Tiger walk 25” wall seat 10 Alt. Superman A.: 9’ Emom 45”-15” WB Squat Clean 10 MC + 2 Down up 4 Wb R. Twist + 4 Wall Ball sit up B.: 6 rds TC_18’ 500/420…
CROSS 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 1. Back Squat – work up to 50-60% of your 1RM / or to a light- moderate weight ~ Every 90″ x 5 sets 5…
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
WARM-UP AMRAP 8’ @EASY 1’ SKI/ROW 5 DOWN-UPS 5 INCHWORMS 10 JUMP SQ 5 HPC @BB 5 PP @BB WOD_2 PERSON TEAM AMRAP 24’ 1K/800M ROW 40 SYNCHRO PUSH PRESSES @30/20 _SYNCHRO ON TOP 40 SYNCHRO SIT-UPS 40 SYNCHRO HANG POWER CLEANS @30/20 _SYNCHRO ON SHOULDERS (B: @EMPTY BB ; RX: @SAME WEIGHT, BUT PUSH…
