Week 5: day 32
A: 3rds
12 bird dog
6 scorpions
12 hip thrust
6 hindu push up
B: E2mom x5
10 bsq 50%
10 shoulder press 50%
10 band good morning
C: 3 rds
350 m row
20 ttb (ct: k2e, bs: v-ups x1,5)
350 m row
20 deadlift (rx:50/35, ct: 40/25, bs: 30/20 kg)
D: 2-3 rds
50 Crossbody crunches (https://www.youtube.com/watch?v=ltFb-fhkn5k )
50 Russian twists @ light KB
50 Flutter kicks
WEEK 2 DAY 5 WU.: 2 RDS 30” SUPINATED PASSIVE HANG 10 DB PULL OVER *2-3” HOLD 5/SIDE KB HANG POWER CLEAN AND PRESSING WINDMILL A.: EVERY 2 MINS X 6 SETS 5 HANG CLEAN PULL 4 HANG POWER CLEAN BELOW KNEE 3 POWER CLEAN B.: E2MOM_8’ 1ST 10-12 DOUBLE KB/DB PUSH PRESS…
1. Warm- up for squat snatch 2. Squat Snatch E2′ – 4×7 /3+3+1/ @same weight 3. Back Squat E2′ – 3×15 @60% 4. 3 rounds for time – 20 Pull-ups – 20 cals rowing – 20 hang squat cleans @2×22.5/15 DB 5. Acc. Work – 5x 30″ hollow hold
1. W-U (0-12’) A. STRETCHING 6’ @
1. W-U (0-14’) A. STRETCHING 4’ – WORLD’S GREATEST STRETCH – TWISTED LIZARD – PUPPY POSE STRETCH B. AMRAP 5’ 5 SKY REACHERS 10 ADDUCTOR ROCKS @/SIDE 10 BACK RACK ELBOW ROTATIONS C. AMRAP 5’ 30” ROW @STOP AT CHEST 5 THRUSTERS @ADD WEIGHT 2. WOD_AMRAP 30’ (17-47’) 500/400M ROW 40 THRUSTERS @30/20 500/400M ROW 30…
1. W-U (0-15’) A. STRETCHING 5’ – COUCH STRETCH – TWISTED CROSS STRETCH – HIP 90/90 ROTATION B. AMRAP 5’ 1-1 LENGTHS LAT. MONSTER WALK 20 ALT. SHOULDER TAPS @PUSH-UP POS. C. AMRAP 5’ 1 LENGTH RUN @CORRIDOR 15M DB LUNGES 15M BEAR CRAWL 2. WOD_AMRAP 20′ (17-37’) 30M DB LUNGES 200M…
A) amrap 7′ – 20 jumping jacks – 15″ alt leg raises in plank – 20 butt kickers – 15″ alt leg raises in back plank – 20 high knee run – 15″ side plank rotation /L/ – 20 mountain climbers – 15″ side plank rotation /R/ – 5 jumping squats B) Work up to…
