SMR + General warm-up + Mobility
A. WU:
Amrap 5′ (easy pace!)
2-4-6-8 … etc reps of:
B. For Quality, 3 sets :
* 60″ rest btw. sets
C. EMOM 15′
CROSS SMR+ General warm-up A. Amrap 6′ 30″ easy single-unders 10 banded good mornings 8/8 windmill- no weight! B. Every 30″ for 25 minutes ( 10 total rounds) – change stations every 30″ 8-10 Russian swing @ moderate weight ( women: max 16kg, men: max 24kg) 20″ single or double unders 8-10 KB sumo DL…
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…
WARM-UP AMRAP 8’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 5 BURPEES 10 ALT LUNGE STRETCH 10 ALT COSSACK SQUATS 5 BOX JUMPS @50/40 STRENGTH_TC:22’ BACK SQUAT FIND 1 RM CONDITION EMOM 7’ 10 BURPEE BOX JUMP OVERS @60/50 ACC_3RFQ 10/10 SL RDL 30”/30” SINGLE LEG STANDING @OTHER SIDE…
WARM-UP A. AMRAP 6’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 10 ALT LUNGE STRETCH 5/5 SIDE LUNGES 5/5 WINDMILLS 30” JUMP ROPE B. AMRAP 6’ 3 BSQ @INC W TO 70% 4/4 SINGLE ARM DB THRUSTERS STRENGTH BACK SQUAT_E90” 6X2 @85% WOD_FOR TIME_TC:12’ 175 DU 65 DB (2) THRUSTERS…
CROSS SMR + General warm-up + Mobility A. 2 easy rounds of: 10 cat-camel 5 hand walk-out with alternating toe touches 10 air squats 8/8 deadbug B. EMOM 8′ Odd: 20″ run in place + 8/8 alt. reverse lunge steps Even: 20″ mountine climber + 8/8 alt. shoulder taps in push-up pos. C. Amrap…
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…
