Warm up: Gymn + mobility
3 rds
300 m row
5 hand climb
10 90/90 hip
A: Power 8
E2mom x 5
– 10 front squat (40-50%)
– 6-10 hspu ( rx strict, basic pike push up)
B: Freeday
Buy in: 100 du /200 simple
4 rds
15 m hswlk / 20 shoulder taps hspu position / 30 m bear wlk
3 burpee muscle up / burpee pull up x2
5 power snatch 30-60 / 15-35 kg
15 cal row
Out: 100 du/200 simple
C: Accessory
3rds
10-10 kb rdl
6-6 one leg bb hip thrust
25 band triceps
25 band biceps curl
STRECHING
1. W-U (0-13’) A. STRETCHING 4’ – WORLDS’ GREATEST STRETCH – TWISTED LIZARD – PUPPY POSE STRETCH B. AMRAP 4’ 10 TALL PLANK HIP CIRCLES 10 SUPINE TWISTS 5 BURPEES 5 BJ C. AMRAP 5’ 5 HPC @ADD W 5 PC 5 BBJO 2. WOD_10 RFT (17-47’) TC: 30’ 15 AIR SQ…
1. Warm- up + 2 sets * 1 min cardio /bike/row/jogging/ * 30″ Plank * 30″ Alt. Scorpions then, 1 sets * 10 ‘PVC’ Pass Throughs * 10 False Grip Ring Rows * 2×5 Kipping Swings * 20 Hollow Rocks 2. E3′ for 15′ * 6 Ring Muscle- ups / Scaled: Banded Slingshot RMU https://youtu.be/4Dgy_b28Olg * 6 Thrusters @2×22.5/15…
A) 2 sets of: – 12 calf raises – 12 tibial raises – 20 high knee run – 12 deadbugs – 10/10 SL bnd goog mornings – 10m Reverse Bear Walk B) Max high jump (over PVC pipe) ,then 4x8x80% C) Daily heavy Deadlift in 15′ ,then 4x2x85% D) 100/80 Push-ups for time *EMOM (inc….
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…
WEEK 4 DAY 1 WU.: 2 RDS 1’ CARDIO 5/5 SHINBOX THORACIC ROTATION 30”/30” SINGLE LEG GLUTE BRIDGE ISOMETRIC 5 BW JEFFERSON CURL A.: 3 RDS 4,4,4 FRONT SQUAT 40X0 *20-30” REST 12 DUAL DB SUITCASE JUMP SQUATS * 12REPS WITHIN 15-20” *2’ REST B.: EVERY 3’ x 4 SETS 14-22…
1. 2 sets – 1 min machine – 10 scorpions – 10 alternating DB hang cleans – 10 goblet squats 2. 3 rounds – 1500m row – 30 alternating hang cleans @22.5/15 – 100 plate jumps @10/15 plate 3. Acc. Work – 100m front rack carry @2x heavy KB
