Week: 2 : day13-14
Wu: Games, then
3 rds
10 bird dog
10/10 kb rdl
10 ↔️ 10 m inga run
10 v-ups
A: Bum Bum
Partner Party : Amrap 30′
100 cal row
90 deadlift 60/40
80 clap sit up
70 skeater jump
60 hrpu
50 back squats 40-60/25-40
40 hspu / pike push up
30 clean & jerk 40-60/25-40
20 wall climb
10 ring mu / bar mu / reverse burpee w plate 20/10
B: Tabata Hollow rock
A) 3 sets of: – 5m reverse tiger crawl – 10 lying W raises – 12 Hollow rocks – 15″ spanish squat hold – 20 butt kickers B) ‘Jack’ AMRAP 20′ – 10 Push Presses @52,5/37,5 – 10 RKC Swings @24/16 – 10 Box Jumps @60/50 C) E2′ for 14′ – 7 sets – 9…
Week 4: day 24 Wu: 3 rds 4 reverse burpee 30 sec hip thrust hold 4 down up 30 sec wall sit hold 4 burpee pull up A: Emom 3x 4=12min – 6-10 barbell deadlift 40-80/ 20-60 kg – 6-15 kipping hspu/pike push up – 1-3 bar mu/ kipping pull up/ ring row x4…
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…
A) amrap 7′ /easy/ – 5 walk outs – 10 lying Y raises – 15 arch rocks – 20″ wall sit – 25 SU’s B) Rowing for time in pairs MM : 3000m MF : 2500m FF : 2000m Partner A) Rowing Partner B) Barbell OH Hold + 1 Thruster after every 50m (on the rower)…
A) 2 sets of: – 12 hip thrust pull overs – 8/8 steps moster side walk – 6 jumping air squats – 10 walking plank B) Work up to heavy single Front Squat then, 5×1@92,5% C) 5 UB sets of: 1 wall walk + 3 wall facing HSPU + 5m HSW + 1/2 pirouette +…
3 week: day 16 A: 3 rds 10 cat camel 20 (90 hip) 15 hamstrings curls on fitball B: E2mom x5 8-12 Barbell bench row choose weight 6-10/ 6-10 Weight box step C: 5 rds 3 rope climb ( rx: leg less ) 20 m hand stand walk ( bear walk ) 10…
