WARM-UP
A. AMRAP 6’
1’ ROW
20 SHOULDER TAPS
5 INCHWORMS
10 HOLLOW-ARCHES
10 REV LUNGES
B. AMRAP 6’
5 BSQ @INC W TO 60%
5 PULL-UPS
STRENGTH
BSQ_E90”
6X3 @80%
WOD_FOR TIME_TC:17’
500/400M ROW
50 THRUSTERS @BB
40 T2B
500/400M ROW
25 THRUSTERS @BB
20 T2B
500/400M ROW
(B: KB THRUSTERS, HOLLOW-ARCHES ; RX: 30/22.5 ON BB, 20-10 BMU)
ACC_3RFQ
10 REV FLIES
10 BENT OVER BB ROWS
10M HSW (B: REV BEAR CRAWL)
Week 2 Wu.: 6’ Amrap 10 Alt. Lunge with Thoracic Rotation 30” High plank Alt. leg raises 10 Crab reach 6 Superman A.: Emom 9’ 30” work – 30” rest Min.1: Max Air Squat Min.2: Max Strict Knee to Elbow Min. 3:Max Abmat Sit-up B.: You go I go 3×7’…
SMR & GYMNASTIC & MOBILITY A: Cardio nyuszi- every 2 min 3 burpee 8 min run 1 min rest 8 min row B: „MALADJUSTED„ 60 du 150 simple 60 deadlift rx70/50 sc60/40 ct40/25 or du kb 60 du 150 simple 60 dumbell box steps over 5-25 kg 60 du 150 simple 60 burpees 60…
Week 6 A.: 6’ Amrap 15”/side Goblet Pulse Split Squat @easy weight 8 Hollow rock 12 Alt. superman 10/side Side Plank Clams B.: STR. Cyclist Front Squat 4,3,3,2,1 reps, Tempo 2033 2 – Squat to the 1/4, Hold for 2 seconds! 0 –…
CROSS SMR + A. Amrap 6′ 6 hand walk out to toe touches 6/6 crab reach 6/6 deadbug B. 5 sets, for quality ( not for time!) 1 round of KB complex / each arm – try to go unbroken! 1 Rope Climb ( legless if you can) 1’30” cardio machine @ moderate pace…
SMR + General warm-up + mobility A. 3 sets: 8/8 single leg hip thrust w/ 2 sec pause at the top pos. 16 alt. Deadbug 10 Good morning @ empty BB B. Lifting – BSQ, Deadlift 1.Back Squat – Go every 2 minutes: 10-8-6-4-2 reps @ increasing weight 2. Deadlift – Every 30″…
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…
