Week 3
Wu.: 6’ Amrap
10 Scapular Pull-Ups
15”/side Single arm High Plank
10 crab Bridge
12 Alt. superman
A.: Emom 9’
45” work – 15” rest
Max Alt. R. Lunges
Max MC
Max Cross crunches
B.: FT 3 rds
1 Rope Climb
6/side KB Hang clean 16/12 kg
12/18/24 Abmat sit up
6 Chin-up
6/side Single Arm. KB Cluster 16/12
11/13/15 Burpee Box Jump Overs
Row 500/420 m
C.: 3×10-12
Seated BB Good Morning
*rest 45-60”
SMR & GYMNASTIC & MOBILITY A: AMRAP 7′ 6 yoga push up 8 medball cluster 10 ring row 12 reverse lunges B: Kötsüg Türk 5.0 Every 6 min x5 250/200 m row 10 Hspu 50 du 10 C2b 250/200 m row In the remaining time until 5min max reverse lunges oh plate…. C:…
W-U_3X -10 GOOD MORNINGS @BAND -20” WALL PLANK -30″ SINGLE UNDER https://www.youtube.com/watch?v=7m0EU4RQxeI 1.STR-DEADLIFT_TC:12’ -DAILY 3RM 2.WOD1_”ANNIE” TC:10’ 50-40-30-20-10 -DU -SIT-UP THEN 4’ REST 3.WOD2_„DIANE” TC:10’ 21-15-9 -DEADLIFT @102.5/70 (SCALE IT AS NEED….BUT THIS IS A BENCHMARK.) -HSPU 4.ACC_FOR TIME -200M FARMERS CARRY @DUO HEAVY KB
SMR & GYMNASTIC & MOBILITY A: 3 rds 8/8 scorpio 8/8 one leg bridge thrust 8/8 one leg burpee B: Every 3 min x 10 10 Alt. Overhead lunges 15-50 kg 10 Alt. Dumbell Devils press 5-30 kg 1-3 wall climb C: 4 sets 10 strict toes to bar 10 seeted bb good…
CROSS SMR + General warm-up + Mobility A. 3 sets: 15″ high knee + 15″ butt kick run in place 10 scapula push-up in tiger position ( knees don’t touch the ground) 10 PVC good morning 5/5 single leg + 5 regular hip thrust B. Rotate between stations x 4 sets – 30″-45″ rest after every…
A) gymn + games B) ‘Sisson’ Amrap 20′ (rx:in weight vest) 1 rope climb asc. 5 burpees 200m run C) 4 sets: 15″ L-sit on parallettes 10 ring push ups +(immediately) 15″ Ring push up hold 10 good mornings @30/20kg
SMR + General warm-up + Mobility A. 3 sets 12 snow angels 6/6 windmill @ light KB, 8-12kg 6/6 cossack squat w/ KB in goblet hold B. Lifting – Snatch complex Empty BB warm-up then, In 8 minutes find your max weight: 1 Snatch + 1 hang snatch + 1 tng snatch ~ Snatch…
