Week 5: day 33
Wu: 3 rds
1 min cardio
16 alt leg hip thrust
8/8 kb alt leg rdl clean and press
4 muscle clean and split jerk
A: Power clean & split jerk
Emom 7
1 clean+2 split jerk
B: Friday Dance
Amrap 20′ = goal 4-5 rds
3 man maker 16-22,5/7,5-15 kg
6 slam ball / sand bag over shoulder choose weight
9 ttb
12 cal cardio
15 m hswlk/ bear walk
C: Acessorry
3-4rds
10-16 cross body curls
10-16 skull chrushers
10-16 hammer tension curl
10-16 triceps extension
Streching
1. General Warm- up + 2 sets * 3/3 Worlds Greatest Stretch * 3 Clean Pulls * 3 Tall Power Cleans * 3 Kneeling Jumps 2. Work up to heavy 3 position Power Clean (floor, low hang, high hang) 3. 5 rounds For Time * 15 Unbroken Strict Pull- ups /banded/ * 12 Deadlifts @70/47 4. 4…
1. 2 sets – 8 tempo hip thrusts @without weight – 4/4 bulgarian split squat + jump 2. 2 sets – 3 clean DL – 3 high pull – 3 high hang high pull – 3 high hang power clean 3. Power Clean / EMOM 8′ – 2 P. Cleans @ascending, start 70% 4. Back…
Warm up: Gymn + mobility 3 rds 300 m row 5 hand climb 10 90/90 hip A: Power 8 E2mom x 5 – 10 front squat (40-50%) – 6-10 hspu ( rx strict, basic pike push up) B: Freeday Buy in: 100 du /200 simple 4 rds 15 m hswlk / 20 shoulder taps…
A) amrap 6′ /easy/ : – 10 crab &reach – 6 hip flow – 10m tiger crawl – 6 snow angel B) Work up to heavy single Power Snatch then, 4×1 @90% C) For Time: 10-9-8…1 dDB Hang Cluster 1-2-3…10 Slam Ball Shot / or cal Ski (x2) or GHDSU / TC:12′ D) 3 sets…
A) 3 sets of : – 12 sh taps in tiger pos. + opposite leg raises – 12 banded pull-aparts – 12 halo in squat pos @5/2,5 B) Daily Max OHS C) 500m (Sprint) Rowing For Time If your time is: under 1’30” : take a rest, because you’re awesome 😉 1’30” – 1’35” : 300m…
1. W-U (0-13’) A. STRETCHING 4’ – WORLDS’ GREATEST STRETCH – TWISTED LIZARD – PUPPY POSE STRETCH B. AMRAP 4’ 10 TALL PLANK HIP CIRCLES 10 SUPINE TWISTS 5 BURPEES 5 BJ C. AMRAP 5’ 5 HPC @ADD W 5 PC 5 BBJO 2. WOD_10 RFT (17-47’) TC: 30’ 15 AIR SQ…
