A) gymn + 200 simple unders
*E30″ : 1 V-ups
B) EMOM (40″ work – 20″ rest) 21′ – 3 sets
1) Slam ball over the shoulder @heavy
2) GHDSU
3) STOH @60/40
4) DU
5) Assbike
6) Burpee pull-ups (rx:c2b)
7) Walking lunges @doubleKB, 2×20/12
C) 5×5 tempo deadlifts, across (4-0-X-1)*
*X = ½ second up/dynamic movement.
1 second hold at top.
4 second negative.
0 seconds at the bottom (touch-and-go).
D) 100 empty bar side bands
A. Warm-up: Gymn. + EMOM 16’ – 4 sets Min1: 15m Bear crawl (2×7.5m) Min2: 15-18 Kb. Swing @ 20/12kg Min3: 15-18 Ring or TRX row Min4: 15-18 Jumping squat B. Rope climb technic + practice in 5-8 min. C. EMOM 10’ 1 Rope climb (Legless) + 3/3 Single-arm KB Thruster (heavy!) …
A. 3 Rounds of: 60s. Shuttle Run 10m Tiger crawl – forward 10m Tiger crawl – backward 15 Air squat 15 Sit-ups B. Practice in 5-8 min. (You can choose one) Toes to bar Or Handstand walk C. For time: RX: 10-8-6-4-2 reps of: Bench press @ you choose weight Box jump @ 70/60cm Rest…
A. Warm-up: 1:00 Cardio machine / 200m Run 10/10 Single-Leg RDL @ use KB or DB 20 Steps walking lunges 20 Alt. V-ups 30s. HS hold x 3 rounds B. Handstand push-up practice RX: Def. Strict HSPU 5×3 reps C. Every 4’ x 8 Rounds (32min.) 20m Double KB or DB Front rack…
A)Warm up: 2 rounds * 6 OHS facing the wall * 6 goblet squat with 2” pause * 12 dead bug * 200 m run B)Lifting, strength a)OHS daily 3 rep in 8’ b)Back squat 3×2, same w.@~90-92.5 % of 1 RM 2-3’ rest btw sets C)WOD: 25’ AMRAP – 20 alt. DB/KB snatch@12-20 kg…
Wu: Gymn + elbow & back mobility A: 3 rds 5 get up jhonnie + burpee 7/7 skater jump 9 trx row 11 med ball squat clean B: E90 x 6 – 2 squat clean (climbing heavy10 sec btw reps) – 12-15 push up C: Run Track 0-6 min: 1000m 6-11min: 800 m 11-15…
Warm up: 3 rounds * 2 wall climb * 8/8 opposite arm-leg raise in tiger crawl pos. * 6 deadlift * 6 goblet squat Lifting, strength a)Squat clean+ push jerk Every 90”x 1 repx 5 rds b)Deadlift 3×3, same w. WOD 21-15-9-6-3 reps of * power clean@35/50 kg * bar facing burpee
