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 weighted Strict Pull-ups
– 15″/15″ Coppenhagen Side Plank
– 20 alt. V-ups
Week 1: day 4: Wu: Gymn, then 3 rds 1 min easy 10 m inga run 10 snow angel 10 squat therapy A: 8-10 min practice butterfly pull up, c2b, kipping/strict bar-ring mu, hswlk, hspu B: Healthy felcsi Emom 25′ – 6-12 slam ball stoh choose weight – 6-10 burpee box jump – 15-25 ghd…
1. SMR + General Warm- up + 3 sets * 10/10 1- arm DB press from full squat * 8/8 Lateral Monster Walk * 4/4 Bulgarian Split Squat * 2 Pause /1″/ Back Squat /climbing weight/ 2. Kipping HSPU / Am. Swing / EMOM 10′ or 10 min HSPU Practice * Odd: Max Kipping HSPU…
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…
Week 4: day 26-27 A: 4 rds 100 simple under 20 skeater lunges 100mountain climbers 20 jumping lunges B: Partner Workout 10 rds 15 cal row 10 thruster (rx:35/25 kg, ct: 30/20, bs:25/15 kg, or double kettleebell choose weight) 10 rds 30 double unders 60 simple 15 wall ball 9/6kg 10 rds…
1. SMR + Dynamic Warm-up 2. Alex’s Birthday WOD / AMRAP 29′ – 2 rope climbs – 9 burpee box overs @100/120cm – 29 DU’s – 2 rope climbs – 9 burpee box overs – 29 abmat sit- ups 3. 9 sets 2X /unbroken/ 2 alternating V-ups+ 2 V-ups+ 2 Tuck-ups+ 2 Crunches+ 2 Reverse crunches
1. W-U (0-14’) A. STRETCHING 4’ – WORLD’S GREATEST STRETCH – TWISTED LIZARD – PUPPY POSE STRETCH B. AMRAP 5’ 5 SKY REACHERS 10 ADDUCTOR ROCKS @/SIDE 10 BACK RACK ELBOW ROTATIONS C. AMRAP 5’ 30” ROW @STOP AT CHEST 5 THRUSTERS @ADD WEIGHT 2. WOD_AMRAP 30’ (17-47’) 500/400M ROW 40 THRUSTERS @30/20 500/400M ROW 30…
