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 of:
– 9/9 knee sup. DB row
– 11 BB Biceps Curls
– 13 BB Skull Crushers
Week 4: day 25 Wu: 3 rds 1 min cardio 10 lateral box step overs 5 hindu push up A: Split Jerk climbing 10 min focus on technik B: Was ist Every 8min x3 800 m run / 1000 m row 15 pull up / ring row x1.5 20 push up 25…
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 +…
1. General Warm-up 2. Squat / 7 sets @90% of front squat / 1’30” rest btw sets * 2 Fr. squat + 4 Back squat 3. Running Clock For Time * 40 Box Jump Overs * 20 D-ball or Sandbag Ground To Shoulder 7:00- 14:00 „Diane” / 21-15-9 * DL * HSPU / Pike Push-…
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…
Week 6: day 37 A: 3rds 20-30 sec L-sit on parallette 5 hand climb 4 tgu 10 ring face pull B: E3mom x 5 5-10 chin pull up ( x 1,5 ring row) 10 bench press choose weight 10 bench row choose weight C: Every 4 min x 5 1-2 rope climb 10…
1. W-U (0-15’) A. STRETCHING 5’ – COUCH STRETCH – TWISTED CROSS STRETCH – HIP 90/90 ROTATION B. AMRAP 5’ 1-1 LENGTHS LAT. MONSTER WALK 20 ALT. SHOULDER TAPS @PUSH-UP POS. C. AMRAP 5’ 1 LENGTH RUN @CORRIDOR 15M DB LUNGES 15M BEAR CRAWL 2. WOD_AMRAP 20′ (17-37’) 30M DB LUNGES 200M…
