A) 3 sets of :
– 10 alt. single leg GTOH + 1 Halo @5/2,5
– 10 oh sit-ups @ 5/2,5
B) 2-rep Daily max OHS
C) 12 RFT:
– 4 Burpee Box Get Overs @120/100
– 12 Air Squats
– 20″ Rest
TC: 15′
D) EMOM 8′ – 4 sets
Odd) 21 – 18 – 15 – 9 Bench Presses @heavy
Even) 12 – 10 – 8 – 6 Sup. Pull-ups
1. Warm- up + 3 sets * 8 cals row * 12 Dead bugs * 20″ DU’s 2. OPEN 22.3 3. For Time / Recovery Tempo * 40-30-20-10 Cals Row * 20-15-10-5 Weighted Sit-ups 4. Banded Triceps Curl * 100 reps
WEEK 4 DAY 4 WU.: 3 RDS OF 6 REVERSE NORDICS 5/5 SHINBOX SWITCH 10M DUCK WALK A.: 3 SETS 8,6,4 BSQ 30X1 *REST 30” 30-45” WEIGHTED PLANK 90-120” B.: 14’ AMRAP 5 POWER MAKERS 2X 22,5KG/ 15KG 10 SIDE PLANK HIP TAPS R 10 SIDE PLANK HIP TAPS L 10 BOX STEP…
1. W-U (0-15’) A. STRETCHING 5’ – COUCH STRETCH – TWISTED CROSS STRETCH – HIP 90/90 ROTATION B. AMRAP 5’ 1 LENGTH HIGH KNEES 1 LENGTH BUTT KICKS 1 LENGTH ABOVE THE FENCE 1 LENGTH UNDER THE FENCE C. AMRAP 5’ 1 LENGTH RUN @CORRIDOR 10 BJ 10 WB @9/6 2. WOD_FT (18-48’) @TC:30’…
A) 3 sets of: – 10/10 tiger pull thru – 5/5 upright row – 10m duck walk – 5 glute bridge v walk outs B) Work up to heavy double Power Clean then, 4×2 @87,5% C) E30″ for 10′ Odd) 5m HSW (Scaled: 10+ HS Marches) Even) 25 DUBS (Scaled: practice) D) 4 X AMRAP…
A) 3 sets of: – 1/1 TGU – 10 banded pull aparts – 20″ plank w/ alt leg raises – 1′ easy biking B) Work up to heavy single Shoulder Press then, 5×1@90% C) E20″ for 8′ – 12 sets Odd) 3 strict pull-ups Even) 15 DUBS D) EMOM 15′ – 5 sets 1) 40″…
1. W-U (0-15’) A. STRETCHING 6’ – LYING HAMS STRETCH – TWISTED CROSS STRETCH – FROG – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 20 ALT REV LUNGES 5 PRISONER SHOULDER ROTATIONS 10 WALL SQUATS C. AMRAP 5’ 3 PC 3 FR SQ 3 PUSH PRESSES @ADD W 2. STR (17-29’) E2MOM…
