Wu.:
5’ Amrap
10 cossack squat low switch
12 Bird dog for quality
12 tibialis raise
A.: 3 sets 2×16/12 kg
6 Dual KB Sumo DL
6 Dual KB power Clean
6 dual KB Rack Squat
* rest 40”
B.: STR rest 2’
Cyclist Front Squat 8,8 6,6 for quality!
* lower rep –> increase weight
C.: 3 rds TC 10’
250/210 m row
6/6 suitcase Split squat 2×24/16 kg
10/8/6 Pull-ups
Week 4 A.: 5’ Amrap 15”/side Goblet Pulse Split Squat @easy weight 12 Dead bug 10 Superman pull 12 Alt. V ups B.: STR. Cyclist Front Squat 5,5,4,4,4 reps, rest 90” Tempo 12X0 1 – 1 second to squat to the 1/4, Hold for 2 seconds! 2 – Seconds to squat…
HOMEBODY 70. NAP A.: 6’ Amrap 4/4 Reverse scorpion 10 Good Morning 10 Bird Dog 12 Cross Jack B.: 16’ EMOM 16 Floor press 16 Bent over row 14 HRPU 14 Sumo DL C.: 4 rds 1’ Plank 8/8 Windmill 45”/45” Side Plank 14 Superman
HOMEBODY 51. NAP A. Amrap 6′ 5/5 Crab Reach 10 Slow Scapula Push-ups 20 Mountine climbers 10 Slow Air squats B: 4×5’ Amrap Amrap 5′ Max reps Burpees * after every 5 reps – perform 3 sumo DL high pulls! @ single weight / bottle rest 90″ Amrap 5′ Max reps…
1. Activation 2 rds: * 200m Jogging * 10 Stiff leg deadlifts @easy db KB * 10 Bench presses @easy db KB 2. Back Squat 3×5 Jumping squats @20% of 1RM Back Squat Find your heavy single, then 3×5 @80% of 1RM Back Squat 3. Squat Snatch 5×2 /No TNG/ @75% 4. 10 Rounds For Time…
A. 1. Activation 3 rds. * 8-8 Romanian DL @10/12.5 * 8-8 DB side pulls in tiger pos. * 8-8 Box steps @60/70cm 2. Bench Press 9-7-5 @70% 7-5-3 @75% 5-3-1 @80% 3. For Time 30-20-10 Deadlift @90/60 70/40 Thrusters @43/30 4. Stretching B. 1. Activation 3 rds. 2. HERO WOD „Garry Purdham” AMRAP 31′…
CROSS SMR + General warm-up + Mobility A. 2 sets: @ light KB 8/8 bottom – up press 8/8 pull-through in push-up pos. 10 weighted hip thrust 10 Halo B. Lifting – Clean + Push Jerk Empty BB warm-up … then, Emom 8′ 1 power clean + 1 hang power clean + 1 Push…
