A) AMRAP 7′:
– 10m bear walk
–10m walking lunges
– 10m inchworm
B) Work up to heavy single Squat Snatch,
then 2×1 @95%
C) For time:
– 25 Devil’s Presses
– 250 DUBS
– 25 dDB Thrusters
TC: 11′
D) 3 sets of:
– 7 banded glute bridge V walk outs
– 20″ medball adductor squeeze btw knees
– 7/7 SMR squeeze same side deadbugs
E) 3 X 13 triple crushes @16/8 KB
Week 5: day 30 Wu: 3 rds 10/10 plate halo 10-10 m monster walk with band 10 squat with band 5 bb muscle snatch 5 bb snatch drop A: 8 min practice rope climb, du, hswlk, kipping butterfly, hspu, bar-ring mu B: Snatch Emom 7 2 Power snatch (climbing heavy, rx squat snatch) start…
1. W-U (0-12’) A. STRETCHING 6’ @
Wu: 3 rds 1 min cardio 16 alt leg hip thrust 8/8 kb alt leg rdl & sdl high pull 4 muscle snatch A: Practice 8-10 min (hswlk, peg board, pull up, hspu, bar-ring mu) B: Snatch party 6 rds every 90 sec 1 power snatch + 1 hang power snatch + 1…
1. W-U (0-15’) A. STRETCHING 5’ – WORLDS’ GREATEST STRETCH – PUPPY DOG – PIGEON B. AMRAP 5’ 5 INCHWORMS 3/3 SUPINE TWISTS 5 SHUTTLE RUNS C. AMRAP 5’ 10 RUSSIAN KB SWINGS 20” ACTIVE HANG 20”/20” SIDE PLANK 2. WOD_EMOM 30’ (17-47’) 1) 20 RKBS @24/16 2) 40” ACTIVE HANG 3) 12 SHUTTLE…
Week 4: day 26 Wu: 3 rds 10 pvc circle 10 90/90 hip 10 dead bug 10 bird dog A: 8 min practice (hswlk, pull up, muscle up, hspu) B: Strict Shoulder Press Behind neck E90: 4×12 climbing C: Lifting Runers 10-8-6-4-2 Snatch (50-60-65-70-70+%) Every rds 200 m run / 300 …
Warm up: Gymn + mobility 3 rds 1 min simple under 30 sec mountain climber 10 dead bug 10 bird dog A: Power 6 E2mom x6 – 6-12 deficit push up ( rx +weight) – 10-14 barbell back lunges B: Triple 3 rds 20 Am swing 16-24 / 8-16 kg 30 sit up …
