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 ring plank
1. W-U (0-15’) A. STRETCHING 5’ – COUCH STRETCH – TWISTED CROSS STRETCH – HIP 90/90 ROTATION B. AMRAP 5’ 1-1 LENGTHS LAT. MONSTER WALK 20 ALT. SHOULDER TAPS @PUSH-UP POS. C. AMRAP 5’ 1 LENGTH RUN @CORRIDOR 15M DB LUNGES 15M BEAR CRAWL 2. WOD_AMRAP 20′ (17-37’) 30M DB LUNGES 200M…
Warm up: Gymn+mobility+games 3 rds 10 hip thrust 10/10 monster walk 10 cat camel then 3 rds 10 squat 10 hrpu 10 ring row A: Xmas wod: Basic 1 wall walk 2 kb squat clean 3 band pull up / ring row 4 hand climb 5 burpee box jump / step 6 kb swing 7…
Week 5 day 6,7 WU.: 2 RDS 30” WALL SIT 10 M REVERSE BEAR WALK 40” CARDIO 5 DOWN UP A.: 3 RDS 10 DUAL KB SDL 1030 *20” REST 30” MAX ALT DB/KB SH PRESS @HOLD ON TOP *REST 60” B.: 3X4’ AMRAP 60M SHUTTLE RUN 10 THRUSTER 4 BURPEE *1’…
1. General warm-up + Prayer stretch https://youtu.be/dKiiG3NzOow + 2 sets * 10 Hip thrust * 5 Deep muscle snatch * 5 Snatch grip strict press /behind neck/ * 10 Box step @40/50cm 2. Squat Snatch / E1’30” * 3×1 @85% * 2×1 @88% * 1×1 @90% * 2×1 @85% 3. 3 Rounds For Time * 10…
Week 1 Day 2 Wu.: 3 rds 10 Banded Shoulder Extension *hold 2-3” 10 Downward dog 5 Snow angel 5 Double Push-up Burpee A.: 4 rds 3 Pause Push Press *pause 2” in the dip and 2” overhead 3 Power Jerk *pause 2” in the dip and 2” overhead *rest 30” 4-6…
Week 1 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 5 reps 1 – 1/4 BSQ 50-60% *rest 20-30” 8-12 Dual DB Thruster with speed! *rest 2’ B.: Emom 12’ 1st 10 Alternating Bac Rack Lunges…
