1. SMR + 2 sets
* 15 Slow Banded Lat. Pull Downs
* 10 Toe Touches in Push- up Hold
* 10 Alt. V-ups
* 10 High Knees + 10 Jumping Jacks
2. For Time / TC: 25′
* 8-16-24-32-24-16-8 @9-6
* 4-8-12-16-12-8-4 Shuttle Run @15m
* 1-2-3-4-3-2-1 Rope Climbs
3. Acc. Work / 3 sets
* 30″ Arch Hold
WEEK 1 DAY 4 WU.: 30” CARDIO @EASY 5/SIDE HALF KNEELING WEIGHT SHIFT 10 LOW SWITCH COSSACK SQUAT 10 SQUAT HIP ROTATION A.: 3 RDS 5,5,5 FRONT SQUAT 51X1 30” REST 20-40” L-SIT OR TUCK L-SIT *REST 90-120” B.: 3 RDS 6-8/SIDE KNEE OVER TOE SPLIT SQUAT *ASSISTED *30” REST 12-14 DB/KB WEIGHTED…
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 (0-14’) A. STRETCHING 4’ – WORLDS’ GREATEST STRETCH – TWISTED LIZARD – PUPPY POSE STRETCH B. AMRAP 5’ 10 WALL ANGELS 10 RDL @/SIDE, NO WEIGHT 10 SCAP-PULLS C. AMRAP 5’ 30” ROW @STOP AT CHEST 5 SINGLE ARM DB C&J 10 HOLLOW-ARCHES 2. WOD_5X3’AMRAP/3’ REST (17-47’) 14 PULL-UPS 14 ALT DB C&J…
A) 3 sets of: – 9/9 m monster walk – 10 OHS – 10 banded pull aparts – 12 deadbugs B) ‘Zachary Tellier’ For time: 10 Burpees 10 Burpees 25 Push-ups 10 Burpees 25 Push-ups 50 Lunges 10 Burpees 25 Push-ups 50 Lunges 100 Sit-ups 10 Burpees 25 Push-ups 50 Lunges 100 Sit-ups 150 Air…
Warm up: : Gymn + mobility 3 rds; 20″ butt kickers 10 90/90 hip 20″ high knee run 10 scapula push up 20″ squat hold w. plate A: Power 3 E2mom x5 – 8/8 bulgarian split jump squat – 6-10 hspu (rx: strict, open: kipping, basic: hand realase push up x2-3) B: Muncus Every…
A) amrap 7′ /easy/ – 4 scorpions – 8 toe touches in push up pos – 12 banded ohs – 6/6 SL glute bridges – 4* 4 hollow rocks + 1 get up johnie B) max rep strict HSPU ,then 4×80% C) Daily heavy OHS in 12′ ,then 4x2x85% D) For Time: 5-4-3-2-1 rope climbs…
