Week 4: day 25
wu: 3 rds
20 m bear walk
8 scapula pull up
20 jumping jack push up pos.
8 kb halo kneeling pos.
A: 8-10 min practice
(du, pull up, hspu, bar-ring mu, peflg board)
B: Emom 12
– 1-3 rope clim (rx: leg less)
– 8-15 hspu (rx strict, deficit)
– 15-20 weight abmat sit up
C: o.k.
Amrap 4’
3 wall climb
5 du kb squat clean
2 min rest
Amrap 4’
5 burpee box jump
5 du kb snatch
D: Pukkandúr
3 rds
40 sec work 20 sec rest
Goblet dumbell biceps
Triceps push up
A: activation – 2 sets 10 shinbox switch 5/5 shinbox heel touch 5/5 SL RDL @31X1 1′ cardio + 2 sets 8 hamstring curl on rower 8/8 knee over toes split squat @12,5/8 kg https://www.youtube.com/watch?v=UP2OKJbx1us/ B: snatch complex – EMOM 12′ 1-6′ 2 slow pull power snatch 7-12′ 2 power snatch C: 1+1/4 front squat…
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. Warm-up: 10-10m Single arm Front rack duck walk @ easy KB 5/5 KB windmill @ easy KB 60s. Plank x 3 rounds B. For time: 30 Double KB hang power clean @ heavy 24 Alt. Pistol squats 15 Double KB hang power clean @ heavy 12 Alt. Pistol squats Tc: 6’ C….
1. General warm- up + 2 sets * 6 Plank to pushups * 6 Kipping swings * 6/6 Half kneeling bottom up KB press * 12 Alternating reverse lunges 2. 3 rounds For time * 20 Kipping HSPU/ 20 Push Presses @db heavy DB * 15 Target burpees 3. 3 sets * 14 alternating reverse lunges 35/60…
A. Warm-up: 90s. Row 5 Inchworm 10/10 Single-arm KB clean 45s. Plank x 3 rounds B.Strenght EMOM 10’ RX: Odd: 3 Strict HSPU + 6 Kipping hspu Even: 4-6 D-ball or Sandbag over to shoulder OPEN: Odd: 3 Kipping HSPU + 6 Push-ups Even: 4-6 D-ball or Sandbag over to shoulder Rest 5’ EMOM 10’…
A. Warm-up: Amrap 5’ 5 Inchworm 10/10 Single-arm R. Swing @ 12/16kg KB 15 Air squat B. Squat clean + Hang squat clean + Front squat – go to heavy complex in 8 min. Then.. Every 90s. x 6 sets Squat clean + Hang squat clean + Front squat @ 80-85% of B C. Max…
