1. W-U (0-10’)
A. STRETCHING 5’
– WORLDS’ GREATEST STRETCH
– PUPPY DOG
– PIGEON
B. AMRAP 5’
20 SHOULDER CIRCLES
10 PLANK HIP CIRCLES
20 ALT 90/90 HIP ROTATIONS
2. WOD_AMRAP 32’ (15-47’) @EASY PACE
10/10 SL RDL
10 BENT OVER BB ROWS
1-1 LENGTH LATERAL MONSTER WALK WITH BAND ABOVE KNEES
10 REVERSE DB FLIES
10 HOLLOW ROCKS
10/10 KB HANG SNATCHES @EASY FOR TECHNIC
2’ ASSAULT BIKE @EASY PACE
3. COOL-DOWN (50-60’)
2/2’ PIGEON
2’ X-BALL CALVES SMASH
2’ LATS SMR
2’ QUAD SMR
1. Week: day 3 A:3 rds 12 ring face pull 10 barbell snatch press btn 8/8 lateral box step 4 muscle snatch + ohs B: Emom 8′ 1 power snatch + 1 ohs x2 45-50-53-55-58-60-63-65 C: E2mom x5 5 front squats 2 sec pause deep sq position 45-50-53-55-58% D1: 30-20-10 tc 9′ Hang…
Week 4: day 26-27 A: 4 rds 100 simple under 20 skeater lunges 100mountain climbers 20 jumping lunges B: Partner Workout 10 rds 15 cal row 10 thruster (rx:35/25 kg, ct: 30/20, bs:25/15 kg, or double kettleebell choose weight) 10 rds 30 double unders 60 simple 15 wall ball 9/6kg 10 rds…
1. Week A: 3 rds 10/10 kb halo 10 pause goblet sq light kb (2 sec deep sq position) 5 bear complex only barbell or double kb B: Clean&jerk E2MOM 4×2: 50-54-57-60% 1 power clean + power jerk + 1 squat clean + split jerk C: E2MOM BSQ 5×5 2 sec pause deep sq position…
WEEK 5 DAY 5 WU.: 3RDS 1’ CARDIO 30” SUPINATED PASSIVE HANG 10 DB PULL OVER @HOLD 2-3” A.: EVERY 2 MINS X 6 SETS 1 CLEAN PULL 2 POWER CLEAN 3 HANG CLEAN PULL 4 HANG POWER CLEAN B.: OPTION 1 8RDS FT_TC 10’ 6 BOX JUMP STEP DOWN 24/20” 3 BMU…
1. 3 sets – 20″ machine sprint – 10/10m suitcase carry @mod – 10/10 world’s greatest stretch 2. EMOM 10′ – 1-2 BMU + 5-7 deficit pushups 3. WOD For Time – 9-7-5 DL @heavy – 21-15-9 T2B or Leg raises Rest 2′ -21-15-9 DL @mod. T2B or leg raises 4. 3- 4 sets –…
Wu: Gymn+Games A: 3 rds 45 sec plank rotation 10/10 windmill B: Dumbell Suck Buy in: 100 One Dumbell box step 16-22,5 / 7,5-15 kg 10 rds: 1 dumbell burpee 2 dumbell deadlift 3 dumbell devil press 4 dumbell oh lunges 5 dumbell c&j 6 dumbell snatch Out: 100 dumbell sit…
