Mobility: General
Activation: 4′ (4RDS-No Rest)
– 15″ Jumping Jacks
– 15″ Long Striders
– 15″ Mountain Climbers
– 15″ Air Squats
A. 4 RFT:
– 400m Run
– 40/32 cals Row or 28/22 cals Assault or 40/32 cals Skierg
– 20 Burpees
(damper 3-5 on rower machine / skierg)
*30′ Time Cap
B. 4 Super Sets
-10 Biceps Curls DB (2DB, not alt) + 10 Triceps KB Extensions (1KB, heavy)
THERE IS NO SCALED VERSION. 40/32 cals….male/female
Mobility: Shoulders + Spine Activation: 2 RDS + BB WU – 1 Length Bunny Hops …
Mobility: Ankles+Hips Activation: 2 RDS – 2 Lenghts Burpee-Broad Jumps – 10 Scapula Push-ups – 60″ Rowing A. For Time: 35-25-15 (30-20-10) -Burpee Box Jump Overs @60/50 -Cal…
Mobility: Hips+Ankles Activation: 8′ Running School (outside) A. 24′ AMRAP – 1000/800m Row (damper 3-5) – 800m Run B. For Time: – 100 Ab-mat Sit-ups (every break means 10 push-ups) There is no scaled version for part A. 1000/800m means 1000m rowing for men, 800m rowing for women. PENALTY PUSH-UP: RX:…
Wu: gymn+ Thoracic mob A: Amrap 6′ 50 Jumping jack 25 hand climb 50 jumping jack 25 shoulder tapspush up position B: 4x 8 barbell Z press C: For time 3rds 600m row 10 thruster 30/20 (rx 40/30) 2 min rest 3rds 300 m row 5 pull 10 push up 15 air sq D:tabata 40/20 Side…
Wu: gymn+ dynamic mobility A: 3 rds 40 plank twist 10/10 m waiter carry w. kb 10/10 tempo split squat 313 B: ‘Rene row’ 7 rds 400 m row 21 walking lunges 15 pull up (open: ring row) 9 burpee rx 9/6 weight west open 4/2kg C:100 supermen extension every rest 20 sec supermen hold D:…
Mobility: General Activation: 2 RDS – 1 Length Reverse Bear Crawls …
