1. W-U (0-17’)
A. STRETCHING 5’
– COUCH STRETCH
– TWISTED CROSS STRETCH
– HIP 90/90 ROTATION
B. AMRAP 6’
1 LENGTH HIGH KNEES
1 LENGTH BUTT KICKS
20 ALT. SHOULDER TAPS @PUSH-UP POS.
20” HS HOLD
C. AMRAP 6’
1 LENGTH RUN @CORRIDOR
30” ROW @STOP AT CHEST
15M FARMER’S WALK
2. WOD_AMRAP (20-47’)
5X3’ AMRAP/3’REST
200M RUN
15/12 CALS ROW
MAX DISTANCE FARMER’S WALK
3. COOL-DOWN (50-60’)
2/2’ PIGEON
1’ SEAL
2’ SEATED STRADDLE
1’ DOWN DOG
2’ MID BACK
1. SMR + General Warm- up + 3 sets * 10/10 1- arm DB press from full squat * 8/8 Lateral Monster Walk * 4/4 Bulgarian Split Squat * 2 Pause /1″/ Back Squat /climbing weight/ 2. Kipping HSPU / Am. Swing / EMOM 10′ or 10 min HSPU Practice * Odd: Max Kipping HSPU…
A) work thru: – 20 arch rocks – 20 deadbugs w/smr squeeze – 30 reps each: high knee run, butt kickers, jumping jacks – 20 jumping squats – 10/10 paused clamshell B) Work up to heavy triple Front Squat then, 3×3@87,5% C) 100 HSPU for time *Every break: 10 Burpees (Scaled: E20″ for 10′ – 30…
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
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…
A) amrap 5′ /easy/ – 10 lying PVC Y to W – 10 sh taps in tiger pos w/ opposite leg raise – 10 easy KB SDHP – 20″ goblet wall sit B) E2′ for 10′ – 5 sets – 6 – 10 strict HSPU – 8 upright row @30/20 C) E2’30” for 15′ –…
1. W-U (0-10’) A. STRETCHING 5’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – PIGEON B. AMRAP 5’ 20 ALT TOE TOUCHES 10 PVC PASSES 10/10 FORWARD LEG SWINGS 10/10 LATERAL LEG SWINGS 2. PVC SNATCH DRILL (11-14’) 5 BTN PP 5 BTN PUSH J 5 HH DIP+ HIGH PULLS 5 HH PSN…
