WARM-UP
AMRAP 10’
20 HIGH KICKS
5/5 SIDE LUNGES
5 DOWN-UPS
5 HPC @INC W TO WOD
5 JUMP SQ
5 PULL-UPS
WOD
AMRAP 4X4’/3’R
20/16CALS ROW
10 PULL-UPS
5 PC @70/45
MAX REPS BURPEE OVER BB
ACC_3RFQ
30” HANG FROM CAGE
1’ PLANK
30” HOLLOW HOLD
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 – BSQ, Deadlift 1. Back Squat – Every 90″ x 5 sets 4 reps @ increasing weight 2. Deadlift Emom 5′ 4 reps @ increasing weight C .Amrap…
CROSS SMR+ General warm-up + Mobility A. 3 sets: 8 Cuban Press @ 2 x 1,25kg plate (https://www.youtube.com/watch?v=XpcOM9Np9LQ ) 8/8 Bird Dog 8/8 Cossack Squats B. Lifting – Snatch Warm-up with empty BB…. then, Emom 8′ 1 power snatch + 1 hang power snatch + 1 OHS ( @60% of your 1RM , women:…
SMR + A. Warm-up: Amrap 6′ @ easy pace 8 Down-ups 8/8 cossack squats 20″ plank hold B. For time: 3 rounds of: 12 alt. Box step-up @ single DB – 15/22,5kg 12 GTOH ( snatch or c&j) @ 30/45kg 12 Wall Ball 12 Abmat sit-ups Then; 2 rounds of: 18 alt. Box step-up 18 GTOH 18…
A) gymn + 3 rnft – 20 jumping jacks – 20″ plank – 10 sdhp – 10 goblet squats – 5 push ups B) open 20.2 C) 4 sets: 10 heavy DB bench presses 10 bent over rows @50/30 D) 4 sets: 20 hollow rocks 40m slam ball/sand bag carry (only bear hug) E) 50…
A) gymn + amrap 7′ – 10 reps 90/90 – 10 bird dogs – 10 dead bugs B) barbell warm up for the lifting, then.. Daily max in 9 mins : 1 power snatch + 1 low hang power snatch + 1 hang power snatch + 1 high hang squat! snatch C) 4×3 low hang snatch…
SMR + General warm-up + mobility A. 3 sets: 6/6 Half kneeling press @ light KB 10 scapula pull-up 20″ HS hold B. Lifting- Push jerk from rack 1. Find your daily heavy 1 rep in 6′ + Emom 5′ 3 reps @ 80-85% of your daily heavy 2. Alternating Press 3×12 (6/6) @…
