2. week: day 11
A: 3 rds
8/8 scorpio
12 cat camel
8/8 one leg rdl w easy kb
12 easy cal cardio machine
B: E2mom x5
6-12 chin up
12-16 alt shoulder press w kbs @kneeling position choose weight
C: For time Tc: 20 min
75 cal cardio
50 overhead lunges 40/25 kg / 25/15 kg
25 hang clean and press 40/ 25kg / 25/15 kg
50 overhead lunges
75 cal cardio
D: 3 rds
30/30 s star side plank knee to elbow
60 sec slam ball hold
1. SMR + 2×5 Prayer stretch + 2 sets * 1’30” easy row * 20 hollow rocks * 10/10 banded bird dog rows https://youtu.be/zHu29oaPdto 2. 4 sets / 1 min rest btw sets * 8 db DB bench press @2xheavy * 20″ Support pos. hold on rings / on box 3. For Time 4 rds. / TC:…
A) 3 sets of: – 10 muscle snatches @empty bar – 6 lateral down-up – 6 body saw – 6/6 clamshell @miniband at knees – 10 jumping squats – 6/6 lying miniband hamstring curls B) EMOM 4′ 3 Power Snatches @60% /Rest 1’/ EMOM 3′ 3 Power Snatches @72% C) 150 DUBS for time *Every…
Week 5: day 34-35 Wu: 3rds 19 hip thrust 56 sec cardio 10 hollow rock 23 m bear walk A: E2mom 16-20 alt kb bench press 16-20 front raises B: Partner warrior Buy in: 1956 m row 4rds 19 wall climb 56 air squat 10 burpee box jump 23 swing Cash out: 1956 m…
Week 6: day 35 A: 3 rds 15 cal cardio 10 reverse burpee 5 wall climb B: E3mom x 5 10 dumbells arnold press 10/10 bulgarian split sq w snad bag or slam ball, or heavy dumbells C: HAmlet 5 rds For time 1 man makers 3 devils press 5 dumbells cluster…
1. Warm- up + 3 sets * 8 cals row * 12 Dead bugs * 20″ DU’s 2. OPEN 22.3 3. For Time / Recovery Tempo * 40-30-20-10 Cals Row * 20-15-10-5 Weighted Sit-ups 4. Banded Triceps Curl * 100 reps
1. SMR + Dynamic Warm-up 2. Alex’s Birthday WOD / AMRAP 29′ – 2 rope climbs – 9 burpee box overs @100/120cm – 29 DU’s – 2 rope climbs – 9 burpee box overs – 29 abmat sit- ups 3. 9 sets 2X /unbroken/ 2 alternating V-ups+ 2 V-ups+ 2 Tuck-ups+ 2 Crunches+ 2 Reverse crunches
