A) with easy pace:
– 15 banded lat pull downs
– 10 banded bradford presses
– 10/10 SL banded RDL
– 15″ L-hang flutters
– 10 slow air squats
B) E2′ for 10′ – 5 sets
– 10 strict pull-ups
– 10 bent over row @60/40
C) E30″ for 3′ – 6 sets
1 Squat Clean @70%
Rest 30″
E30″ for 2’30” – 5 sets
1 SqC @77%
Rest 30″
E30″ for 2′ – 4 sets
1 SqC @85%
D) ‘Annie’
50-40-30-20-10
reps for time of:
– DU
– Sit-up
Warm up: Gymn+mobility+games 3 rds 10 hip thrust 10/10 monster walk 10 cat camel then 3 rds 10 squat 10 hrpu 10 ring row A: Xmas wod: Basic 1 wall walk 2 kb squat clean 3 band pull up / ring row 4 hand climb 5 burpee box jump / step 6 kb swing 7…
A) 3 sets of: – 10/10 tiger pull thru – 5/5 upright row – 10m duck walk – 5 glute bridge v walk outs B) Work up to heavy double Power Clean then, 4×2 @87,5% C) E30″ for 10′ Odd) 5m HSW (Scaled: 10+ HS Marches) Even) 25 DUBS (Scaled: practice) D) 4 X AMRAP…
1. SMR + Full body warm-up 2. E6′ for 42′ – 18/15 cals row – 15 Am. swings @24/16 – 12 pull-ups – 9 burpees – 6 DL @2xKB 3. Stretching
2. week: day 8-9 A: 3rds 10 scapula pull up 5 atomic sit up 10/5 kg plate 10 thruster B: Clean & Jerk Emom x 8 1 clean dl + 1 hang power clean + power jerk + 1 hang sq clean + Split jerk 50-53-56-59-62-64-67-70% C: Back Squat E2mom x5 5×5…
Week 5: day 29 A: 3 rds 20 jumping jacks 16 alt. v-ups 12 plank to push up 8 ring row 4 hand climb B: Hspu , handstand walk practice Tc 10 min Rx: Every min 10m hswlk x 10 C: Partner wod MAx distance row 24 min Every 3 min :…
1. Dynamic Warm-up + 2 sets * 2′ row or jogging * 15m bear crawl * 12 deadbug 2. KB Complex / 6 sets / climbing weight / 1 min rest btw. sets / db KB * 2 Squat Cleans + 5 Front Squats + 2 Squat Cleans 3. Metcon * 3′ max rep burpee box…
