Week 4
A.: Amrap 6’
12 Alt. Kettlebell Halo
10 Alt. Cross knee plank
5/side Lateral Box Step Downs
10 Down dog alternating toe touch
B.: 5 rds TC_14’
30” row* target 60%
8 Lateral jump over the rower
6 Double DB Push press
5 HR Burpee
20” row *target 80%
*rest 50”
C.: E2MOM for 16 Min
12 DL 55/40 kg
7 HSPU
12 Lateral Box Jump Overs
D.: Tabata, 4 Min (20″-10″)
Push up
Hollow rock
ACC.: 3 rds
15/side plank Hip Thrust
CROSS SMR + General warm-up + Mobility A. 2 sets: 15 snow angel 15 scapula push-ups 10 ‘strict’ hollow to arch hanging on bar ( https://www.youtube.com/watch?v=_WshMk2FXoE ) B. Gymnastics- T2B 2 x 10 kipping swing + T2B practice in ~ 5-8 mins. *If you can do T2Bs then do: 3 x Amrap / rest 1′ btw. …
W-U AMRAP 8’ 4X10 LEG SWINGS 10 JUMP SQ 10/8CALS ROW @EASY 10 WB WOD_ AMRAP 4X4’/4’R 20/16CALS ROW 20 WB @9/6 MAX REPS OH LUNGES @WB OVERHEAD (B: 6/4 WB ; RX: 12/9 WB) ACC AMRAP 5’ 10 ALT V-UPS 10 HOLLOW ROCKS 10 SEATED PIKES
WARM-UP A. AMRAP 5’ 20″ JUMP ROPE 5/5 SIDE LUNGES 5 DOWN-UPS 5 PRESS @BB B.AMRAP 4’ 3 HSPU 3 SHOULDER PRESS TO 60% STRENGTH STRICT PRESS_E90” 6X2 @75% WOD_TC:13’ 10RDS_FOR TIME 30 DU 5 HSPU (B: 70 SU; PIKE PUSH-UP ; RX: 40 DU, STRICT HSPU) ACCESSORY 3 ROUNDS FOR QUALITY 10 DB…
A) gymn + amrap 7′ – 10m bear crawl – 20″/20″ 1-legged glute bridge hold – 7/7 upright row B) EMOM 16′ – 4 sets 1) 8 DB bench press 2) 12 medball squat clean 3) 16 alt. pendlay row 4) 12 abmat sit-ups C) For time: 5-4-3-2-1 rope climb ascent 50-40-30-20-10 DU’s Tc:10′ D)…
1. Warm-up / 2 rds. * 10m Inchworm * 20 Alt. shouder taps * 30 Russian Twist @without weight 2. Push Press / For Time / TC: 8 min 10 @50% 8 @55% 6 @60% 4 @65% 2 @70% Then, AMRAP 2′ * Max reps @75% 3. WOD / For Time TC: 20′ * 50…
W-U A. AMRAP 6’ 1’ROW 5 DOWN-UPS 5 PLANK TOE TOUCHES 10 HIGH KNEES 5 JUMP SQ B. AMRAP 4’ 5 BSQ @INC W TO 50% 5 BURPEES STR E2MOM 10’ 5 PAUSE BSQ @1”_60% WOD_FT_TC:8’ 20 BURPEE OVER ROWER 500/400M ROW 20 BURPEE OVER ROWER /B: STEP OVER – RX:+20%/ ACC_3RFQ…
