Warm up: Gymn+mobility
3 rds
8/8 one leg rdl
10 shoulder taps hspu/push up position
8 wall squat
10 scapula pull up
A: Power 2
E2om x5
– 6-10 strict pull up
– 2-4 muscle snatch 60-70 %
B: Kettlebell Butiq
4 rds
6/6 one arm thruster
8/8 one arm swing
10 burpee alt arm deadlift
12 alt arm high pull
Kettlebell :Rx: 24/16 Open: 20/12 Basic: 16/8kg
C: Picinyké
100-80-60-40-20 Du/Simple
50-40-30-20-10 abmat sit up
Streching
1. W-U (0-14’) A. STRETCHING 5’ – LYING HAMS STRETCH – TWISTED CROSS STRETCH – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 KNEELING THORACIC ROTATIONS 5 IN-OUT INCHWORM 10 DEAD-BUGS 10 BAND PULL-APARTS C. AMRAP 5’ 3 CLEAN&J @ADD W 10” DIP HOLD @BOTTOM 10” DIP HOLD @TOP 2. WOD (17-27’)…
1. General warm- up + 2 sets * 6 Push- up plank to shoulder extension on paralette * 6 Kipping swing * 6/6 Half kneeling bottom up KB press * 3 Hip to bar 2. 3 rounds For time * 20 Kipping HSPU * 15 Target burpees 3. 3 sets * 16 banded triceps ext. * Max…
1. W-U (0-12’) A. STRETCHING 6’ – COUCH STRETCH – TWISTED CROSS STRETCH – HIP 90/90 ROTATION B. AMRAP 6’ 40” ROW @STOP AT CHEST 20” JUMP ROPE 15M BEAR CEAWL 5 MAN MAKERS 2. WOD_FT (14-38’) 150 DU 50 M HSW @2XBEAR 2000/1600 ROW 100 SIT-UPS 30 MAN MAKERS @17.5/12.5 3….
WEEK 5 DAY 3 WU.: 2 RDS 90” CARDIO 5/5 SHINBOX THORACIC ROTATION 30”/30” SL GLUTE BRIDGE ISOMETRIC A.: EMOM 10’ 1 HANG SQUAT SNATCH + 1 OVERHEAD SQUAT B.: 4 RDS 5,5,4,4 DEFICIT SNATCH PULL *REST 90-120” C.: EVERY 5 MINS X 3 SETS 12 ANCHORED SIT-UPS 14 DB DL 2X…
1. General warm- up + 2x 5 shoulder – hip extensions https://youtu.be/wW-GAz2CTCM + 2 sets: * 5/5 Chinese Plank with knee raises * 10 HRPU * 10/8 Cals Bike/Row/Ski 2. Upper Body Push-Pull Strength / E1’30” – 7 sets @climbing weight – 78%+ * 3 Close grip bench press * 3 Weighted strict chin- up 3….
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…
