Week 3
WU.: 5’ Amrap
6 Barbell high Pull @only BB
14 Low Switch Cossack Squats
10 Dead bug
12 Power Band pull aparts
A.:
A/1
4 rds
2 Snatch Grip Deadlift
1 Power Snatch
1 Hang Power Snatch
*same weight, 70% of 1RM of Power snatch
*rest 90”
A/2
3 rds
3 Snatch High pull
110% of 1 RM of Power snatch
*rest 60”
B.: 4 rds FT TC_15’
10 T2B
8 Ring Dip
11 Box Jump overs (24”/20”)
5/side Single Arm KB Overhead Squat 1×16/12 kg
C.:
3×10 Seated Bradford press
*rest 65-75”
SMR & GYMNASTIC & MOBILITY A: 3 set 10 m crab walk 10 m spider walk 10/10 rdl 10 alt kb sumo dl high pull easy weight B: Kotsog Turk 3.0 3 rds 20 bsq 15-60 kg Ct: goblet sq 4-32 kg 20 swing 8-32 kg 1 min rest 3rds 15 fsq 15-50…
1. Activation: Tabata Style / No rest between sets A. Alternating reverse lunge @15/10 DB behind neck B. Alternating V-up 2. Gymnastics / 4 rounds / 1 min rest between sets * 3 Bar Muscle- ups / banded / box * 3 Strict Handstand push- ups / Pike push- ups * 10 Weighted abmat sit-…
Week 5 A.: 5’ Amrap 10-10 X Band Walks 20” Hollow Hold 6 Kang squat 5 Hindu push-up B.: 3 sets 1×16/12 kg TC_8’ 8 Suitcase DL Right (R) 6 R. Swing R 4 KB Snatch high pull R 6 Dead Snatch R 8 KB offset push up R …
HOMEBODY 52. NAP A: 3 rds 14 Alt. Lunges 4 Walkout 10 Reverse snowangel 30” Plank B: 20’ EMOM 45” work / 15” rest Left reverse lunge to shoulder press w. a.viz/KB/DB Right reverse lunge to shoulder press w. a.viz/KB/DB R. Swing w. a.viz/KB/DB Alt. Hang Snatch w. a.viz/KB/DB C.: 4…
CROSS SMR + General warm-up + Mobility A. 2 sets 1′ easy cardio machine 15 scapula pull-up 10/ 10 bent over snow angel @ 1,25kg plate ( https://www.youtube.com/watch?v=dvQ8NqHvkyA ) B. Gymnastics Strength Strict Pull-up / Banded strict pull-up / Box assisted pull-up / Ring row Amrap – 1 ( stop right before you feel like failing…
WARM-UP A. AMRAP 6’ 1’ SKI/ROW 5/5 SIDE LUNGES 5 DOWN-UPS 5 HPSN @BB 5 OHS @ 3”PAUSE 5 BOX JUMPS @50/40 B. AMRAP 6’ 3 STRICT PRESS @INC W TO 70% 6 BB FACING BURPEES STRENGTH STRICT PRESS_E90” 6X2 @85% WOD_FOR TIME_TC:18’ 250/200M SKI/ROW 25 BOX JUMP OVERS @60/50 250/200M SKI/ROW 20…
