1. Warm-up for 23.1
2. 23.1 / AMRAP 14′ 
– 60 cals row
– 50 T2B / 50 Hanging Knee Raises
– 40 WB
– 30 Cleans @61/43 or 43/30
– 20 Ring MU / 20 Kipping Pull-ups
/standards scaled : https://youtu.be/7G3FKk-Dzm0
rx: https://youtu.be/PYI6mH8RqCc /
3. Back Squat / 5 sets
– 3 reps @70%
4. Acc. Work / 4 sets
– 20″ hanging L-sit hold
Week 6: day 36 Wu: 3 rds 10 russian jv 10 bird dog 30 sec thoracic mob 10 db db bench row A: 10 min Find Your Max C&J B: BSQ 4×5 (80-85%) C: love 1000 m run/1200 m row 50 thruster 30/20 kg 30 c2b/45 ring row D: 3×1 min Max barbell…
Wu: 3 rds 10 snow angel 3/3 Turkish get up easy 15 hip thrust A:8-10 min Practice (Pull up, c2b, ring-bar mu, hswlk, hspu, peg board) B: OhhhYeah Amrap 16′ 4rds 500 m run (600 m row) 12 alt. Devil press (16-22,5/ 10-15) then max burpee pull up C: 3 rds…
1. 2 sets – 10 hollow body pull downs – 10 glute bridge pull downs – 10 beat swings 2. Strict Pull- ups – 5x 5 /unbroken/ 3. For Reps and For Time Max Reps – 2′ box jump – 2′ WB – 2′ devil presses – 2′ thrusters – 2′ jumping squats 2′ Rest…
WU: 2-3 Rounds of: 15 Band pull apart / easy band 10/10 Single arm Shoulder press (use KB or DB) 10/10 Suitcase Deadlift (Use KB or DB 30 hamstring curls 10/10 one leg hip thrust, on bench pad A. EMOM 12’ 10-12 Inverted barbell row 10-12 Diamond push-ups 10-12 back squats 50-60% B. Wod For…
A: warm up 2 rds 10 90/90 hip 1 min cardio 10 bird dog 1 min simple under B: Emom 9= 3 rds 5 ring muscle up /open: bar/ box, band 50 du/75 simple 15 goblet squats C: 5×5 push press climbing D: Tumilson 8 rds 200 m run 11 dumbell burpee deadlift…
1. Warm-up + Hamstring Stretch + 2 sets * 4/4 Hip thrusts * 4 Squat deep muscle snatch https://youtu.be/wzB4lKbzEZU * 4 Sots press * 4 Box Jumps 2. Squat Snatch / EMOM 6′ * 3 TNG @climbing weight Then 1 min rest and repeat EMOM 6′ /reset the weight to the same starting weight/ 3. METCON…
