Gymn. + 2 sets
1 min bike/row
8 walkout push- ups
8 cossack squats
8 supermans
8 hollow rocks
EMOM 10′ @moderate w.
ODD: 6/8 Bench Presses
EVEN: 6 Deadlifts
Metcon:
For Time
400m Run
3 rounds:
15 KB/DB Russian Swings
15 Lateral Burpees
15 SDHP
15 Goblet Squats
Then
400m Run
Acc:
Leg raises over to Dumbell
3×20
Mobility: Shoulders+Spine Activation: 2 RDS …
A. Gymn. + games + 2rds • 20m bear walk • 40″ plank with alt leg. raises • 20m tiger walk • 25″ reverse plank B. Weekend Wod / Amrap 30′ • 100 cals row • 30 burpee over the row • 50 air squats • 30 abmat sit- ups C. Stretching 🙂
1. 3 sets • 6/6 Russian stepups • 1’ Bike-erg or assault • 12 Bird-dogs 2. Strength/5 sets • 5 reps Deadlift 1. 60%….5. 80% 3. For Time • 20 cals bike or row • 15 DL @2xDB • 20 cals bike or row • 15 Push presses @2xDB • 20 cals…
A. Warm-up: Gymn. + EMOM 12’ Min1 – 20 Jumping jack + 10 Hollow rock Min2 – 10/10 one leg rdl with kb Min3 – 40s alt box step Min4 – 15/15 kb halo B: Metcon Buy in: 1000 m run/row 50-40-30-20-10 – Gtoh w plate 20/10 – Abmat sit up – Am swing 16-24/8-16 –…
SMR + General warm-up + Mobility A. 8-10 min slow run / row B. EMOM 12′ – 4 sets 10 hollow rock + 10” hollow hold 15-20 Russian swing @heavy 50 du / 100 single-unders C.Metcon For time: 21-18-15-12-9 reps of: T2B / Knee to elbow / K2C / V-ups Box jump-overs / Box step-overs STOH 30-50 /…
Wu:gymn+hip mobility A: 3 rds 20 alt leg hip thrust 10/10 half knee shoulder press 20 dead bag B: For Time 4rds 444m row 4 c&j 1rd:60% 2rd:65% 3rd:70% 4rd:70%+ Then 4 min 1 reps climbing heavy c&j C:Power Metcon 12-9-6-3 Strict pull up (open ring row) Deficit push up Sttb (v-ups) Ring dip (box…
