Week 1 Day 6,7
WU.: 3 RDS
3/3 RDL,
5 KANG SQUAT + 20″ DEEP SQUAT HOLD,
20″ PLANK
A.: 3 RDS
8/8 FR SPLIT SQUAT
*REST 30″
20/20″ STAR SIDE PLANK
*REST 60″
B.: 3 RDS
8 SDL1030
*20″ REST
30″ BRIDGE HOLD
*REST 50″
C.: E3MOM X 3-4 RDS
12 SUITCASE R LUNGES
3 WALKOUT
8 BURPEE
3 WALKOUT
12 BOX STEP OVER
12/9 CAL ROW
Week 1: day 6-7 Wu: 3 min rope jump 2 rds: 10 walking lunges 10 pvc pass through 10 squats 10 hrpu A: Partner Party 10 rds: 15 cal row 15 wall ball 8 rds: 12 dumbell thruster 16-22,5 / 10-15 kg 12 push up 6rds: 14 cal row 14 front rack…
Wu:gymn+ mobility 3 rds 6/6 tempo single leg deadlift 311 6 hindu push up 12/12 windmill A: Practice (Peg board, hspu, butterfly kipping pull up, hswlk, hspu,) B: 5x 3 push jerk (focus on tecnik) C: Short 5 rds 200 m row 5 squat clean 40-60 / 20-40 kg 10 ttb D:Emom…
1. Activation / 2 rds. – 10 band face pulls – 12 cossack squats – 10 reverse snow angels – 12 alt. rev. lunges 2. 3 sets / 1’30” rest – 15″ sec HS hold, then max rep kipping HSPU 3. 3x AMRAP 5′ / rest 1 min btw rds. – 20 HRPU – 20 Band assisted pistols https://youtu.be/zdRYAqd4x5M – 20 Am. Swings…
A) 4 sets of: – 6m reverse bear crawl – 9 lying W raises – 9 hollow rocks – 6/6 SL banded good mornings – 9 cyclist squats B) E2′ for 10′ – 5 sets – 8 – 12 strict HSPU – 8 deltoid raises @2×10/5 C) E2’30” for 15′ – 6 sets 3 OHS…
1. W-U (0-15’) A. STRETCHING 6’ @
1. W-U (0-12’) A. STRETCHING 6’ – COUCH STRETCH – TWISTED CROSS STRETCH – HIP 90/90 ROTATION B. AMRAP 6’ 40” ROW @STOP AT CHEST 20” JUMP ROPE 15M BEAR CEAWL 5 MAN MAKERS 2. WOD_FT (14-38’) 150 DU 50 M HSW @2XBEAR 2000/1600 ROW 100 SIT-UPS 30 MAN MAKERS @17.5/12.5 3….
