WARM-UP
A. AMRAP 5’
15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ
10 WALL ANGELS
20 SHOULDER TAPS
B. AMRAP 5’
3 PRESS @INC W TO 60%
20” JUMP ROPE
STRENGTH
STRICT PRESS_E90”
6X3 @80%
WOD_FOR TIME_TC:15’
16 SHUTTLE RUNS @10M
75 DU
16 SHUTTLE RUNS @10M
25 HSPU
16 SHUTTLE RUNS @10M
75 DU
16 SHUTTLE RUNS @10M
25 HSPU
(B: 150 SU, PIKE PUSH-UP ; RX: SAME)
ACC_3RFQ
20 SEATED PIKES
20/20” COPENHAGEN PLANK ON GROUND
10/10 CLAM SHELLS
1. W-U 2X 15″ Jumping Jack 15″ Butt Kick 15″ Mountain Climber 15″ Air Squat 10 Med Ball Cluster 2. HERO WOD _ Kettlebell LANE For time: 800m Med Ball Run @9/6kg 56 Alt Kb Snatches @20/12kg 39 Burpee Box Jump-Overs @60/50cm 84 Wall Ball @9/6kg 800m Med Ball Run @9/6kg 84 Wall Ball…
SMR + General warm-up + Mobility A. 3 sets: 16 deadbug 8/8 Half kneeling KB halos 8 Tempo goblet squat {2201} @ KB B. Lifting – Snatch Empty BB warm-up + Emom 8′ 1 snatch pull +1 power snatch + 1 hang power snatch @ increase weight every 2 rounds rest 2′ Amrap 3′…
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. 1. Act. / 3 rds. * 12 RDL @just babrell * 12 Dead-bugs * 12 Godd mornings @just barbell 2. Deadlift / 2 rds. 7 reps – @75% 5 reps – @80% 3 reps – @85% 3. WOD: 3 rounds for time * 20 DL @70/48 or KB * 15 C2B/ Pullup/…
Week 2 A.: 3 rds 30”/side Split Squat Pulses 12 Dead Bug 12 Tibialis raise 8/side Single Leg Calf Raises B.:STR._ E2MOM Cyclist Front Squat 10,10,8,8,6, Tempo 2020 2 – Moving down, 2 seconds to squat to full depth 0 – Hold for 0 seconds at the bottom (do not pause) 2 –…
Week 5 A.: 5’ Amrap 15”/side Side plank Rotation 25” wall sit alt. leg raises 12 Alt. superman 10 Downward dog toe touch B.: STR. E2MOM Cyclist Front Squat 5,5,4,4,3,3 reps, rest 90” Tempo 3035 3 – Moving down, use…
