Week 4
WU.: 5’ Amrap
6/side DB High Pull
10 Alt. Deep Squat with Thoracic Rotation
6 Overhead Wall Squat
5/side Single leg RDL @no weight
A.: E2MOM for 10 Min
1 Snatch High pull
2 low hang Power Snatch
2 High hang power Snatch
* increase weight every rds
B.: 5 rds TC_15’
6 Strict T2B
8 Sb over the shoulder
10 Double DB Thruster 17,5-20kg/ 10-12,5 kg
30 DU
C.: 3 rds
12 Seated behind the neck barbell shoulder press
* rest 40”
10 Double DB Front Raise at the wall
*rest 40”
WARM-UP AMRAP 8’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 4X10 LEG SWINGS 20” HS HOLD 10 JUMP SQ 5/5 DB PP WOD AMRAP 25’ 30M DB (1) WALKING LUNGES 15/15 SINGLE ARM DB PUSH PRESSES 15 BURPEES 30 ALT DB SNATCHES @DB 17.5/12.5 (B: @12.5/8 DB ; RX: 22.5/17.5 DB)…
1. Activation / 3 rds. * 15 Bench Presses @just barbell * 250m row * 10 Stiff leg deadlifts @db DB 2. Gymnastics / 3 rds. / 1’30” rest btw. rds. * 10 unbroken strict pull-ups * 6 unbroken ring dips / box 3. Back Squat Find your heavy single in 12 min, Then 3×3 @80%…
Wu.: 3 rds 25” reverse plank 12 Frog Bridge 10-10 step High Plank Lateral walk 14 Jumping Jack A.: 6 rds 50” work – 10” rest 5 plank to push up + 10 Hollow rock 5 Down up + 20 SU B.: 3 rds For Time, work in pair 1000m/1500m/2000m row 12…
CROSS SMR + General warm-up + Mobility A. 3 sets: 6/6 Pess in split squat position (knee is in the air, slightly above ground) @ light KB 6/6 upright row w/ same KB ( high elbow) 6 Tempo Goblet squat ( 3″ down, 3″ hold, fast up) B. Lifting – Clean 1 set @ empty…
1. Act. 3 rds. * 20″ Squat hold * 20 Alt. superman * 20 Hollow rocks 2. Clean / E1’30” for 7’30” * 1 Power clean + 1 Hang p. cl. + 1 Push jerk @2x @75%, then 3x @80% 3. Front squat / E1’30” for 7’30” 5x 4 @80% 4. For Time 2 rounds…
CROSS SMR + General warm-up + Mobility A. 2 sets: 3 wall walk + 20″ HS hold after the last 15 scapula push-up in tiger position 8/8 half kneeling KB press @ light weight B. Gymnastics practice in ~ 5 minutes ~ Freestanding HS hold / Handstand walk C. Lifting – Strict Press /…
