1. SMR + Activation
2. EMOM 36′ – Moderate Tempo !!! Low Intensity !!!
1. 40″ Rowing
2. 12 Push Presses WB
3. 15 Weighted abmat situps
4. 30 DU’s
5. 16 Box steps @1xDB
6. Full Rest
3. Acc. Work
– accumulate 3′ plank, then 50 reps good mornings @bb
1. SMR + General Warm- up + 3 rds. * 10m Bear Crawl * 10 Bird- Dog * 10m Spider Crawl * 10 Dead- Bug * 10 Cossack Squat 2. AMRAP 26′ * 10 Burpee Get Over @100/120 * 15 Butterfly Sit-up * 200m Run * 15 Russian Swing 3. 4 sets * 12 Barbell…
1. SMR + Hip Mobility + 5 reps prayer stretch + 2 sets * 4/4 Single leg hip thursts * 4 Deep squat muscle snatches * 4 Sots presses * 4 Box jumps 2. Squat Snatch / 4 sets / E1’30” * 3 singles @80% 3. Front Squat – Find your heavy triple reps in 15…
Warm up: gymn+ mobility A: 3 light rds 10 snow angel 10 donkey kicks 10 cobra 10 scapular push up B: Box step 4×12 barbell behind neck, climbing heavy C: Wod Every 5 min x4 400 m run / 500 m row 12 barbell lunges 30-60/20-40 kg 6 muscle up scaled: 4-6 bar…
Week 6: day 40 Games wu: 2 rds 8/8 kb rdl 8/8 scorpio 8/8 split squat A: Fine 10 wall climb 20 pull up 30 plate thruster 40 burpee 50 wb 60 swing 70 russian twist 80 sit up 90 jumping squat 100 du/ su 90 lunges 80 v-ups 70 kb sumo dl 60…
1. General wam- up + Prayer stretch + 2 rds. A. * 4/4 1-leg Hip Thrusts * 4 Muscle Snatches * 4 Snatch Grip Strict Presses * 4 Box Jumps @40/50 B. * 3 Snatch High Pulls+ 1 Muslce Snatch @easy weight 2. For Time * 15 Squat Snatches @70% 3. For Time 10 rounds…
A) amrap 6′ – 6 alt. crab & reach – 6 high hang muscle snatch – 6 narrow grip ohs – 6 deadbugs B) E2′ for 6′ – 3 sets , climbing 8 tng power snatch C)E2’ for 8’-4 sets, climbing 3 position snatch ( high hang, low hang, floor) D) EMOM 8′ 3-5 back squats…
