Week 5
Wu.: 5’ Amrap
20” HS Hold
14 Low switch Cossack Squat
15 m Bear walk
10 Dead bug
A.: 8’ _ 50” work -10” rest
1. 1 Air squat + 2 R Lunges
2. 25” Plank + 25” plank Twist
3. 3 Down up + 2 push up
4. 25” hollow hold + 25” Tuck up
B.: 18’ Amrap
row/ski @ Nasal Breathing
at 3’,9’,15’
10 Double KB Floor press
8 plank to Push up
at 6’,12’,18’
10 Double KB Bent over row
8 push up
C.: 4’ hollow rock
*at each interruption do 10 Arch rock
D.: Stretching
A. 1. Act. / 2 rds: * 15 Good mornings @barbell or band * 30″ Plank * 10 RDL @barbell or db KB 2. Find your daily heavy deadlift 3. Cond. / For time ” Elizabeth” 21-15-9 Squat Clean @61/43 Ring dips B. 2. For Time * 10 Burpees * 10 Burpees * 25…
1. Activation / Half Tabata 20″ work/ 10″ rest a. Reverse lunges @just barbell b. V- ups 2. Gymnastics / E1’30” for 7’30” * 12 Weighted sit- ups * 3-5 Strict HSPU * 3-5 Strict ring pullups 3. Split jerk from ground / For time / TC: 8 min 2 @85% 4 @80% 6 @75% 8…
WARM-UP AMRAP 8’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 16 SHOULDER TAPS 8 PUSH-UPS 8 RING ROWS 8 BOX JUMPS @50/40 8 SHUTTLE RUNS @10M WOD_TC:24’ 5RDS_FOR TIME 16 SHUTTLE RUNS @10M 16 PULL-UPS 16 HR PUSH-UPS 16 BOX JUMPS @60/50 (B: RING ROW, BOX @50/40 ; RX: C2B, BOX…
SMR + General warm-up + Mobility A. 3 sets: 16 alt. deadbug 10/10 single leg hip thrust 20″ HS hold B. Lifting- Complex, BSQ Empty BB warm-up, ~ In 10 minutes find your max in the following complex: 1 CLEAN + 1 FSQ + 1 STOH + 1 BSQ + 1 STOH ~…
SMR+ General warm-up + Mobility A. 3 sets : 8/8 cossack squats 16 deadbug 8/8 single-leg hip thrusts B. Strength – Barbell Box step-up (back rack position) 4 x 8/8 @ increasing weight – 60″-90″ rest btw. sets – Romanian Deadlift 3 x 10 @ same weight C. Amrap 12′ 2-4-6-8-10..etc reps of:…
1. Activation 3 rounds * 15 Jumping squats * 16 Alt. shoulder taps * 30 Hip twists @ plank pos. 2. Gymnastics / E2′ for 8′ * 10 unbroken strict presses * 30″ Handstand hold 3. 3 Rounds for time * 5 Burpee Pull-ups * 5 Squat cleans @85/65 * 10 Box steps @db 15/10…
