1. W-U (0-15’)
A. STRETCHING 5’
– HIP ROTATIONS 90/90
– LAYING HAMS
– COUCH STRETCH
– TWISTED CROSS STRETCH
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 SIT-UPS
2. WOD_FT(18-48’) @TC:30’
3 ROUNDS OF:
-200M FARMER’S WALK @24/16 KB(2)
-800M RUN
…THEN
-100 SIT-UPS
3. COOL-DOWN (50-60’)
2/2’ PIGEON
1’ FROG
2’ SEATED FORWARD FOLD
1’ DOWN DOG
2’ CALF X-BALL SMASH
A) amrap 6′ – 10 scap push-ups – 5 smr wall slides – 10″/10″ side boat hold – 5m walking RDL @5db – 10 cossack squats B) Work up to heavy double Muscle Clean then, 3×2 @85% C) 200 DUBS for time *Every break: 3 Burpees (Scaled: practice) TC: 7′ D) 4 X AMRAP 3′…
1. 2 sets – 10 scapula pullups – 10 hollow rocks – 10 lat. pull downs 2. E20″ for 20 reps – 1 BMU or 2 jumping BMU 3. 4 rounds for time – 500m row – 4 rope climbs 4. 3 sets – 20 alternating KB pendlay rows – 20 band pull aparts – 20…
A) amrap 5′ – 20 butt kickers – 5 walk outs – 10 arch rocks – 5/5 split squats B) EMOM 50′ – 5 sets Odd Rounds: 1) 10/8 c abikin’ 2) 20 alt. vups 3) 50″ su’s 4) 15 KBS @16/12 5) 12 wb Even Rounds: 1) 10/8 c skiin’ 2) 40 russian twists…
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. WL. Activation / 2 sets – 6 snatch grip DL – 3 snatch high pulls – 3 muscle snatch – 3 behind the neck snatch grip push presses 2. Squat Snatch @across @E2′ – 5×3 No TNG! 3. Back Squat @E2′ – 3×12 @60% 4. AMRAP 20′ – 20 pullups – 30 cals row…
1. Upper Body Activation / 3 sets – 12 Tall kneeling straight arm lat. pulldowns – 8 Seated narrow grip band rows – 8 Tall kneeling wide grip behind the neck band pulldowns 2. EMOM 20′ Odd: 45″ rowing Even: 10-12 Unbroken strict pull- ups 3. 4 rounds for time / TC: 22′ – 400m Row…
