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
– 30 Am. Swings @28/20
– 20 Thrusters @43/30
– 1 min recovery jogging
4. Acc. Work / 3 sets
– 12/12 Archer Ring Rows https://youtu.be/4g8CM9pV4X4
– 20 Supinated grip banded pull- aparts
A) 2 sets of: – 10/10 SL KB Deadcleans – 16 Alt. KB Halo – 1/1 bottom up TGU – 10 goblet cossack squats B) E2′ for 10′ – 5 sets – 7 strict pull-ups – 7/7 SA ring row C) E30″ for 3′ – 6 sets 1 Power Clean @70% Rest 30″ E30″ for…
Warm up: Gymn + mobility 3rds 10 snow angel 8 „S” 6/6 superman rdl 6/6 lateral one le box step A: Weightlifting, basic practice or kettlebell 10 min 5 reps power snatch climbing heavy, start: barbell, add every rds 2,5-5 kg B: Power 5: E2mom: – 3-6 front squat climbing (start 50 %) –…
A) AMRAP 7′: – 10m bear walk –10m walking lunges – 10m inchworm B) Work up to heavy single Squat Snatch, then 2×1 @95% C) For time: – 25 Devil’s Presses – 250 DUBS – 25 dDB Thrusters TC: 11′ D) 3 sets of: – 7 banded glute bridge V walk outs – 20″ medball…
1. W-U (0-14’) A. STRETCHING 5’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 INCHWORMS WITH PUSH-UPS 10 DEAD-BUGS C. AMRAP 5’ 30” ROW @STOP AT CHEST 3 STRICT RING DIPS 5 DL @ADD WEIGHT 5 BJO 2. STR (17-33’) 4X IN 4’…
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 –…
WEEK 6 DAY 4 WU.: 2’ CARDIO THEN, 2 RDS OF 10 REVERSE NORDICS 5/5 SHINBOX SWITCH 10 M DUCK WALK A.:3 RDS 4,3,2 BSQ 20X1 *REST 30” 8-12 STRICT T2B *REST 90-120” B.: FT 4 RDS TC_15’ 500/400 M ROW 12 WEIGHTED ANCHORED SIT-UPS 10 DUAL KB PC 8 DUAL KB…
