1. W-U (0-15’)
A. STRETCHING 5’
– COUCH STRETCH
– TWISTED CROSS STRETCH
– HIP 90/90 ROTATION
B. AMRAP 5’
1 LENGTH HIGH KNEES
1 LENGTH BUTT KICKS
1 LENGTH ABOVE THE FENCE
1 LENGTH UNDER THE FENCE
C. AMRAP 5’
1 LENGTH RUN @CORRIDOR
10 BJ
10 WB @9/6
2. WOD_FT (18-48’) @TC:30’
KELLY_BENCHMARK WOD @NOTE YOUR TIME!
5 RFT
400M RUN
30 BJ @60/50
30 WB @9/6
3. COOL-DOWN (50-60’)
2/2’ PIGEON
1’ FROG
2’ SEATED FORWARD FOLD
1’ DOWN DOG
2’ CALF X-BALL SMASH
1. 3 sets: – 1 min machine – 10 hollow rocks – 10/10m OH KB carry – 10 prone angels 2. Pendlay Rows – 3×8 @supinated grip @barbell+weight 3. E3′ x 6 – 18/15 cals row – 25 air squats – 7 BMU / Jumping BMU 4. Acc. Work – side plank lateral raise 3×12/side
1. General warm- up + 2 sets * 6 Push- up plank to shoulder extension on paralette * 6 Kipping swing * 6/6 Half kneeling bottom up KB press * 3 Hip to bar 2. 3 rounds For time * 20 Kipping HSPU * 15 Target burpees 3. 3 sets * 16 banded triceps ext. * Max…
1. Warm- up + 2 sets * 1 min cardio /bike/row/jogging/ * 30″ Plank * 30″ Alt. Scorpions then, 1 sets * 10 ‘PVC’ Pass Throughs * 10 False Grip Ring Rows * 2×5 Kipping Swings * 20 Hollow Rocks 2. E3′ for 15′ * 6 Ring Muscle- ups / Scaled: Banded Slingshot RMU https://youtu.be/4Dgy_b28Olg * 6 Thrusters @2×22.5/15…
WEEK 4 DAY 1 WU.: 2 RDS 1’ CARDIO 5/5 SHINBOX THORACIC ROTATION 30”/30” SINGLE LEG GLUTE BRIDGE ISOMETRIC 5 BW JEFFERSON CURL A.: 3 RDS 4,4,4 FRONT SQUAT 40X0 *20-30” REST 12 DUAL DB SUITCASE JUMP SQUATS * 12REPS WITHIN 15-20” *2’ REST B.: EVERY 3’ x 4 SETS 14-22…
1. Full Body Warm-up 2. Find your 5RM Push Jerk 3. 5 rounds for time – 15/12 cals row – 10 T2B or T2Ring 4. 5 sets @climbing weight – 3 power cleans + 6 steps walking lunges + 3 thrusters 5. For time – 100 HSPU or 100 HRPU
1. Warm- up + SMR – prayer stretch with foam roller + greatest stretch 2. 3 sets – 1 min machine – 8/8m OH carry @mod. KB 3. Rowing / 4 rds. – 1’30” max cals Rest 1′ – 1′ max cals Rest 1′ – 30″ max cals Rest 2′ 4. Acc. Work – 3×30″/ side contralateral…
