Week 2: day 11
Wu:
3 rds
45 sec jumping jack
5 hindu push up
14 jumping lunges
10 shoulder taps, hspu pos.
A: Practice 8 min
(du, hspu, pull-up, bar-ring mu, hswlk)
Then
3 rds
1 peg board/ strict pull up
2 hspu/pike push up
3 bar/ring mu/ ring dip/ dip
30 du
B: Love me bongyorke
Every 4 min x3
400 m row
15 thruster 30/20 kg
10 pull-up
2min rest
Every 4 x3
200 m run
25 wb 9/6
20 wb sit up
C: 3 rds
30/30 sec star side plank
30 sec arch rock
1. 1 set – 1000/800m row – 20m inchworms – 10 straight arm band lat pull downs 2. Banded Deadlift / E1’30” – 6×3 reps @30-40% – speed DL- 3. ‘Auxo or Auxesia’ For time 10-20-30-40-50 – WB – Jumping C2B or Simple C2B…C2B !!! 4. Acc. Work – 3x 15 good mornings @just bb
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. AMRAP 3′ – 3 walkouts – 3 squats – 3 half burpees – 3 full body v-ups 2. EMOM 9′ 1. 10 banded sissy squats https://youtube.com/shorts/Hj5CyUn29JE?feature=share 2. 10/8 cals assault bike 3. 2 hang squat cleans @75% 3. E30″ for 5′ / Back squat – 2 reps @50% 4. 5 rounds for…
Warm up: 3 set 10-10m monster walk with band 10 hip thrust 10-10 kb leg lift A:Back Squat E2 x 5 5 reps 321 Tempo 60-70% B:Wod 1-2-3-4-5-6-7 Squat clean 60/40 Wall walk open weight: 50/30 basic: double kettlebell 20-24/12-16 3 min rest Helen: 3 rds 400 m run 21 kb swing 16-24/12-16…
A:Rx/open OTM 9′ -15 band pull+10 snow angel -10 kneeling jump -30 sec hand stand L- hold on wall B:Practice 8 min : Rx: Triple under Open: DU under practice C: Shoulder press 10-8-6-4-2 climbing du kb 90 sec rest D:Wod 10 Amrap 2-4-6-8-10-12….. – Lunges step Rx: 20/10 kg plate Open:15/10kg – Thruster – V-ups E: Streching w. coach
A: activation – 2 sets 8 walkout 8 scap push up to downdog 12 alt. toe touch 1′ cardio B: in medias res – 5 sets @80% effort 6 push up 6 jumping pull up 12/10 cal row C: Power Clean&Jerk – 3 sets 8 reps – tng – @60/40 kg 60-90″ rest D: 3 sets…
