Week 3: day 18
Wu: 3 rds
1 min cardio
10 hip 90/90
20 m tiger walk
10 „S”
A: PowE3 x5
12-15 du kb floor press 8-32kg
12-16 kb gorilla row 8-32 kg
10 bb bench row (choose weight!)
B: 21-15-9
Cal row
Thruster 21reps 30-45/15-30 15reps:35-50/20-35 9reps:40-60/ 25-35 kg
Burpee over row
Every rounds 3 rope climb (rx leg less/ beginner ring row or flor)
C: 3-4 rds
30/30 sec star side plank
1 min arch hold
Streching!!!
A) amrap 7′ – 5 torokhtiy pulls – 10 deadbugs – 5 ohs – 5/5m f/b monster walk – 5 sotts presses B) Work up to heavy single Push Press then, 5×1@90% C) 5 UB sets of: – 1 BMU + 3 C2B + 5 T2B + 7 Pull-ups (Scaled: 1 jumping BMU + 5…
Week 2: day 8 Wu: 3 rds 12 alt leg hip thrust 10/10 kneeling plate halo 12 m dumbell alt rdl walking A: E2mom x6 6-10 weighted pull ups behind neck 6-10 push jerk (Every rds add weight) B: Every 90′ x 5 10 alt. lunges (climbing weight, start 50%) C: 21-15-9…
1. Warm- up + 3 sets * 1 min Cardio @easy pace * 20m Bear Crawl * 10 Plank Jacks + 10 Jumping Jacks 2. Running Clock 0:00 – 3 Rds. * 21/18 Cals Row * 5 Squat Cleans @65% or Barbell or db DB/KB 10:00 – 5 Rds. * 12/10 Cals Row * 8…
WEEK 2 DAY 5 WU.: 2 RDS 30” SUPINATED PASSIVE HANG 10 DB PULL OVER *2-3” HOLD 5/SIDE KB HANG POWER CLEAN AND PRESSING WINDMILL A.: EVERY 2 MINS X 6 SETS 5 HANG CLEAN PULL 4 HANG POWER CLEAN BELOW KNEE 3 POWER CLEAN B.: E2MOM_8’ 1ST 10-12 DOUBLE KB/DB PUSH PRESS…
1. W-U (0-12’) A. STRETCHING 4’ – WORLDS’ GREATEST STRETCH – TWISTED LIZARD – PUPPY POSE STRETCH B. AMRAP 4’ 15M HIGH KNEES 15M BUTT KICKS 7/7M OVER/UNDER HURDLES @/SIDE 7M REV LUNGES 7M REV BEAR CRAWL C. AMRAP 4’ 6 SHUTTLE RUNS @EXPLOSIVE 6 BURPEES 2. WOD_3 PERSON TEAMS (17-45’)_AMRAP 28′ 200M…
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….
