1. Warm- up + 2 sets
* 6/6 Half kneeling KB strict presses
* 8/8 Dead- bugs @smr
* 12/12 Lateral monster steps
2. Back Squat / EMOM 7′
* 2 reps @heavy weight
3. For Time
*** 3 rds.
* 700m Row
* 35 V- ups
3 min rest
*** 7 rds.
* 3 Thrusters @60/40 42/25
* 3 BMU / Jumping BMU
4. Stretching
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…
1. General Warm-up 2. Squat / 7 sets / 1’30” rest btw sets * 2 Fr. squat + 4 Back squat 3. Running Clock For Time * 40 Box Jump Overs * 20 Push Presses 7:00- 14:00 21-15-9 * SDHP * Pike Push- up 14:00 / AMRAP 10′ * 30m D-ball or Sandbag Carry /bear hug/…
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…
WU: 3-5’ gymn 3 rounds: 5/5 Around the head in half kneeling position 5/5 Windmill with light weight 10 Wall facing OH squat A.Squat snatch: Find your daily heavy double in 10 min Then: 2 x 2 @90% of daily heavy double 2 x 3@80% B.Emom 7’ 5 BSQ 65-70% C.Metcon…
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 5: day 30 Wu: 3 rds 45 sec thoracic strech 1 min cardio 5 mu snatch 5 snatch balance then 3 rds 10-15 m hswlk/ bear wlk 30 du A:Snatch climbing 10 min Snatch pull+snatch high pull+ snatch B:Szerdás 4 rds 400 m run/500 m row 25 ttb C: BurnShoulder 3-4…
