WARM-UP
A. AMRAP 6’
1’ SKI/ROW
5/5 SIDE LUNGES
5 DOWN-UPS
5 HPC @BB
5 PP @BB
B. AMRAP 6’
3 STRICT PRESS @INC W TO 60%
6 ALT DB HANG CJ
6 DB FACING BURPEES
STRENGTH
STRICT PRESS_E2MOM_10′
5X4 @80%
WOD
AMRAP 15’
12/9CALS SKI/ROW
12 ALT DB HANG CJ @22.5/15
12 DB FACING BURPEES
(B: DB @SCALE AS NEEDED ; RX: DB @30/22.5)
ACC_3RFQ
10/10 SL GLUTE BRIDGES
30” HOLLOW HOLD
30”/30” SINGLE LEG STANDING @OTHER SIDE HIGH KNEE HOLD
1. Act. 2 rounds * 14 Alt. superman * 14 Hollow rocks * 14 Good mornings * 14 Alt. v-ups 2. EMOM 10′ Odd: 3-5 strict HSPU + 3-5 kipping Even: 3 Strict pull-ups + 3-5 kipping or butterfly 3. Clean 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk 2x @70%, 3x @75% 4. For Time…
SMR & GYMNASTIC & MOBILITY A: 3 sets 10/10 m tiger walk, back tiger walk 3/3 Turkish get up easy kb 30-45 sec hs hold rx: free sc/ct: at the wall B: 8 min hswlk practice in pair rx: max meter sc/ct: with a stick C: 5 rds tc 10 min 8 Bsq…
A) gymn + 3 rnft: 1/1 tgu 10 rkc swings 5/5 fr. rack rev. lunges B) barbell warm up (+ split snatch practice), then.. 30 power snatches FT @45% /Rest 2’/ 20 hang power snatches FT @55% /Rest 1’30”/ 10 squat snatches Ft @65% /Rest 1’/ 5 hang squat snatches Ft @75% /Rest 30″/ In…
HOMEBODY 69. NAP A.: 3 rds 10 Air squat 4/4 Crab Reach 5 Hindu Push-up 8 Kang Squat B.: 3 rds 16 Alternating Goblet Chair step-Ups 12 Dip on Chair 10/10 Single Arm Kettlebell Overhead High Knee March 12 Push up 8/8 Shoulder press *20-25” rest btw. C.: 12’ Amrap 4 burpee 6 Deadlift 16…
HOMEBODY 50. NAP A: Mobility + Gymn 10’ B: Superset 5×10/30” 1 Legged RDL Hindu Push-up C: FOR TIME TC:14′ Buy-in: 2rds 30 Hopscotch (L/R) 1 Legged get-up Johnnie (R/L) then, Mountain climber 40/30/20/10 Air squat 40/30/20/10 D: 3x 30”/30″ Reverse plank
1. Act./ 2 rds * 20 Alt. superman * 20 Hollow rocks * 20″ squat hold 2. EMOM 6′ Odd: 30″ max rep strict HSPU Even: Unbroken 3 strict + 3 butterfly pullups 3. Find your daily heavy squat snatch in 12 min. 4. For time 7 rds * 9 Wallballs * 9 HSPU
