A) Warm up with your buddie:
a) Rowing @damper 4/2
30″ of: 16-18-20-22-24-26-28-30 s/m
b) E30″ for 4′ – 2 sets
1) 14 Deadbugs
2) 14 Snow angles
3) 14 toe touches in push up pos.
4) 28 jumping jacks
B) EMOM 33′ – 5,5 Sets
Odd rounds:
1) 11/8 cal skiing
2) 50″: 10 SU’s + 2 side swings
3) 16 alt V-ups + 5 WB
Even Rounds:
1) 11/8 cal rowing
2) 1,5 Rounds Run (at corridor)
3) 30 L-hang flutters + 5 Burpees
A) With easy pace: – 50 jumping jacks – 30 banded OHS @slim band – 15/15 SL glute bridges – 15/15m monster side walk – 20 banded lat pul down in hollow pos B) EMOM 4′ 5 Power Snatches @50% /Rest 1’/ EMOM 3′ 5 Power Snatches @60% C) ‘Fran’ 21-15-9 – Thrusters @42/30 –…
Week 1 Day 6,7 WU.: 3 RDS 3/3 RDL, 5 KANG SQUAT + 20″ DEEP SQUAT HOLD, 20″ PLANK A.: 3 RDS 8/8 FR SPLIT SQUAT *REST 30″ 20/20″ STAR SIDE PLANK *REST 60″ B.: 3 RDS 8 SDL1030 *20″ REST 30″ BRIDGE HOLD *REST 50″ C.: E3MOM X 3-4 RDS 12…
A) 3 sets of: – 8 DB pull over @easy – 12 toe touches in push up pos – 6 cossack sq B) Work up to heavy double Front Squat then, 3×2@90% C) 3 sets of: – max rep HSPU – 15 seated banded face pulls D) AMRAP 9′ – 1 TGU /R/ @24/16 –…
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…
1. SMR + General Warm-up + 3 rounds * 20m Tiger Crawl * 12 Shoulder Taps in Tiger Pos. * 20m Crab Crawl * 12 Hip Thrust 2. AMRAP 24′ * 10 Burpee Box Overs @100/120cm * 12 Alt. Dead Snatches @mod.w. * 300m Row * 12 Sandbag Cleans @mod.w. * 180m Run 3. Accessory…
A) 3 sets of : – 8/8 birddog row @8KB – 12 halo in squat pos. @8KB – 10 glute bridge V walk outs B) ‘Donny’ 21-15-9-9-15-21 reps for time of: – Deadlifts @102/85 – Burpees C) 100 Legs Over The Parallette *every break: 10 Twisted OH Sit-Ups @10/5
