WARM-UP
AMRAP 8’ @EASY
1’ SKI/ROW
5 DOWN-UPS
5 INCHWORMS
10 JUMP SQ
5 HPC @BB
5 PP @BB
WOD_2 PERSON TEAM
AMRAP 24’
1K/800M ROW
40 SYNCHRO PUSH PRESSES @30/20 _SYNCHRO ON TOP
40 SYNCHRO SIT-UPS
40 SYNCHRO HANG POWER CLEANS @30/20 _SYNCHRO ON SHOULDERS
(B: @EMPTY BB ; RX: @SAME WEIGHT, BUT PUSH IT ON HARD PACE, UNBROKEN TNG)
ACC_3RFQ
45” HANG FROM CAGE
45” PLANK
CROSS 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 1. Back Squat – work up to 50-60% of your 1RM / or to a light- moderate weight ~ Every 90″ x 5 sets 5…
A) gymn + amrap 6′ – 8 Down ups – 8 ‘get up Johnie’ – 12 m carb walk B) 3×11 UB strict pull ups C) E30″ for 9′ – 18 sets 1 power snatch @75-80% of 1rm D) Amrap 16′ Buy in: 60 WB 4,8,12… reps – DL @90/60 – facing burpee – t2b – box…
SMR &Gymnastic & Mobility A: 3 set 8/8 scorpio (no alt.) 8 scapula pull up 8/8 split squat jumping (no alt.) 8 cat camel B:”Power body & lungs” Every 90 sec x 8 even: 5-8 Pull up BTN + 8-10 Tall Kneeling Dual Arnold Press du/KB/DB odd: 10 barbell row chin up grip + 30-50 du…
SMR + General warm-up + Mobility A. 3 sets: 10 wall facing OH squat @ pvc 8/8 Windmill @ light KB 14 alternating shoulder taps in tiger position B. Lifting – Snatch/ BSQ 1. Power Snatch Every 90″ x 6 sets 1 Power Snatch + 1 Below the knee snatch + 1 hang snatch + 1 snatch…
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…
A) gymn + 2 rnft – 2 ‘get up johnie’ – 4 walk outs – 40 SU – 6 cossack squats B) with a running clock.. 0-5′ daily max shoulder press from the ground 5′-12′ daily max double power clean (drop the bar btw) 12′-21′ Amrap 9′ 30 T2B 90 DU’s 1 squat clean @80% of B/2 90…
