1)5′ amrap
* 30″ easy row
* 12 KB deadlift
* 7 butterfly sit up
* 7 ring row
2)BSQ 4×2, same w., 2′ rest
3)”The seven”: 7 rds ft
* 7 hspu
* 7 thruster@ 25/40 kg
* 7 K2E
* 7 deadlift@35/60 kg
* 7 burpee
* 7 russian swing@16/24 kg
* 7 pull ups
4)Single leg RDL/ barbell 3×10/10
A. Gymn.+ 3Rds.: • 16 dead bugs • 8 walkouts + push- ups • 12 good mornings @ barbell B. For Time / use your 70-80% of body weight / • 21 Bench presses • 21 Bar facing burpees • 21 Deadlifts • 15 Bench presses • 15 BFB • 15 Deadlift • 9 Bench…
HOMEBODY. 19. NAP A:”CHAD WILKINSON HERO WOD” 1000 box/chair step-ups (high :50/40 cm, weight vest 9/6kg) 60 TC’
1. Gymn.+ 3 rds.: • 10 kang squats @pvc • 30″ plank • 15 banded pull aparts 2. 4-5 rounds: • 15 hang power cleans @25/30 or just barbell • 15 deadlifts @25/30 or kettlebell • 20 T2B or V-ups 3. 3 sets of: Unbroken: • 10 supermans • 15″ supermans hold • 15″…
A. Warm-up: Gymn. + 3 sets 90s. Cardio machine 10 Inchworm 5/5 Single-arm Thruster @ easy DB 30s. Goblet squat pos. hold @ easy DB B. Every 2’ x 5 sets 5 Single-arm Hang Clean + Jerk – Left 5 Windmill – Left 5 Single-arm OH lunge – Left arm+leg Then.. 5-5-5 reps /…
1)6′ amrap * 5 inchworm *10 glute bridge * 5 burpee * 5 BB deadlift + 5 muscle clean + 5 press * 20″/20″ side plank 2)Lifting: 1 hang power clean + 1 power clean E90″ x 5 rds 3)Seated good morning (on box) 4×10, same w. 4)Buy in 1000 m row, then 3 rds *…
Wu: gymn+ pvc mobility A: Amrap 5′ 50 simple under 10 alt du kb push press 8/12 kg 25 jumping jack 10 goblet squat B: Every 3 min x5 – 6 back sq – 4-6 chin strict chest to bar pull up C: for time 21 sumo dl high pull 40/30 open 30/20 50 du…
