A.: 3 rds
10 supinated banded pull apart
14 alt. superman
6 snow angel + downward dog
B.: 5 sets
20 sec row *target 80%
10 down up
20 DU
30 sec row * target 65-70%
rest walk 60”
C.: 2×7’ amrap
1.
5 Burpee pull up
10 GTOH @ moderate weight
12/10 cal row/ski
rest 2’
2.
5/5 KB Offset push up
30 MC
12/10 cal row/ski
ACC.: 3×10/ side
Side plank rotation
SMR & GYMNASTIC & MOBILITY A:3sets 90/90 hip 12 shoulder taps in and stand position 10 wall squat 8 hindu push up B:E3x 4rds 10 bsq 50-60% 5 fsq 50-60 % C: „Nyuszikaim” 3 rds 21 cal row 15 hspu/ pike / push up 9 c2b 6 slam ball over shoulder 12-70…
SMR + General warm-up + Mobility A. WU: Amrap 5′ (easy pace!) 2-4-6-8 … etc reps of: Air squat Down-up Push-ups B. For Quality, 3 sets : 12 alt. KB presses 30″ HS hold 12 alt. KB bent over rows 15 Ambat sit-up @ 6/9kg ball * 60″ rest btw. sets C. EMOM 15′ …
Week 5 WU.: 6’ Amrap 5/side KB Bottom-up press @easy weight 5/side KB Snatch High pull @easy weight 10 Alt. Deep Squat with Thoracic Rotation 6/side Single leg RDL @no weight A.: Snatch Complex 2×80%, 3×85%, 1×90% of 1 RM PS 1 Snatch Grip DL 1 Snatch High pull 1 Low hang…
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
Week 2 Wu.: 6’ Amrap 10 Alt. Lunge with Thoracic Rotation 30” High plank Alt. leg raises 10 Crab reach 6 Superman A.: Emom 9’ 30” work – 30” rest Min.1: Max Air Squat Min.2: Max Strict Knee to Elbow Min. 3:Max Abmat Sit-up B.: You go I go 3×7’ Amrap …
WARM-UP A. AMRAP 6’ 1’ ROW 20 SHOULDER TAPS 5 INCHWORMS 10 HOLLOW-ARCHES 10 REV LUNGES B. AMRAP 6’ 5 BSQ @INC W TO 60% 5 PULL-UPS STRENGTH BSQ_E90” 6X3 @80% WOD_FOR TIME_TC:17’ 500/400M ROW 50 THRUSTERS @BB 40 T2B 500/400M ROW 25 THRUSTERS @BB 20 T2B 500/400M ROW (B: KB THRUSTERS, HOLLOW-ARCHES…
