Wu: Gymn+Games
A: 3 rds
45 sec plank rotation
10/10 windmill
B: Dumbell Suck
Buy in: 100 One Dumbell box step 16-22,5 / 7,5-15 kg
10 rds:
1 dumbell burpee
2 dumbell deadlift
3 dumbell devil press
4 dumbell oh lunges
5 dumbell c&j
6 dumbell snatch
Out: 100 dumbell sit up
(1rd: only left arm; 2rd: only right arm 3 rd: only left arm; 4 rd: only right arm…etc)
Full STRECHING!!
1. W-U (0-10’) A. STRETCHING 5’ – WORLDS’ GREATEST STRETCH – PUPPY DOG – PIGEON B. AMRAP 5’ 20 SHOULDER CIRCLES 10 PLANK HIP CIRCLES 20 ALT 90/90 HIP ROTATIONS 2. WOD_AMRAP 32’ (15-47’) @EASY PACE 10/10 SL RDL 10 BENT OVER BB ROWS 1-1 LENGTH LATERAL MONSTER WALK WITH BAND ABOVE KNEES 10…
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…
1. Week: day 4 A: 3 rds 12 snow angel 60 sec pigeone pose 6 hindu push up 4 reverse burpee A1:Emom 10′ odd: 30-50 du even: 4-10 hspu A2: Emom 10′ odd: 12-18 cal row even: 12 -18 gorilla row B:For time Tc 15′ 50 wall ball 30 barbell reverse lunges 60/40…
1. Gymn. + Mobility, then: 2 sets: * 6 PVC pass throughs * 6 Hollow- Arch swing on tha bar * 6/6 Half kneeling bottom up Kb press @easy weight * 6 Hip to bar – https://youtu.be/-QUrxPxKjpc 2. EMOM 12′ 1.: 5-8 BMU or Jumping BMU 2.: 5-8 Deficit Kipping HSPU – or pike push-up…
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…
A) AMRAP 5′: – 10 90/90 – 10 scap pull ups – 5m tiger walk – 10 glute bridges B) Work up to heavy single Push Jerk then, 5×1 @90% C) EMOM 9′ – 3 sets 1) 9 strict pull-ups + 4 alt. pistols 2) 6 strict pull ups + 6 alt. pistols 3) 3…
