1. SMR + General Warm- up + 2×5 Shoulder Extensions, Then 2 sets:
* 10 Hand release push- ups
* 8 Seated strict press @barbell
* 12/12 Lateral monster steps
2. HSPU / 1 min rest btw sets
* 1x Max rep strict HSPU
* 2x Max rep kipping HSPU
3. Front Squat/ E90″ for 12′
* 3 paused front squat /pause 1″/ @70%
4. AMRAP 12′
* 12/10 Cals Row
* 12 DB Thrusters
* 12 Burpee Box Jump Overs
5. Accessory Work / 3X
* 10 Barbell Hip Thrusts
* 30″/30″ Side Plank
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
Week 2: day 11 Wu: 3 rds 10 snow angel 3/3 Turkish get up easy 15 hip thrust A:8-10 min Practice (Pull up, c2b, ring-bar mu, hswlk, hspu, peg board) B: OhhhYeah 4 rds Amrap 16′ 500 m run (600 m row) 12 alt. Devil press (16-22,5/ 10-15) then max burpee pull up…
Warm Up: Gymn+ mobility A. 3 sets : 12 Dead Bug 10/10 m Monster Walk Fronth and Back 40 sec Plank Twist B: 10 min Technik double under, pull up, handstand walk, hspu, bar-ring mu C: Abriktolós 4 rds 12 dumbell snatch 30/22,5 Basic:20/10 10 ttb 8 power clean 60/40kg 40/25 6 power jerk D:…
Week 6: day 34 A: 3rds 10/10 kb halo 16 alt. weight hip thrust 10 snatch grip back thruster 16 bird dog B: Find your 3RM Power snatch 10 min C: Find your 5RM BSQ 10 min D: Amrap 12′ 5 pull up 10 burpee 15 push up 20 air sq 25 sit…
1. General warm up + Full body rolling 2. 4x AMRAP 8′ A. * 10 Burpee * 10 V- up * 10 Push-up /chest to abmat/ – 2 min Rest B. * 100 m shuttle run * 10 Abmat sit- up * 10 Box jump @50/60 – 2min Rest A. – 2 min Rest B. 3….
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
