HOMEBODY 70. NAP
A.: 6’ Amrap
4/4 Reverse scorpion
10 Good Morning
10 Bird Dog
12 Cross Jack
B.: 16’ EMOM
16 Floor press
16 Bent over row
14 HRPU
14 Sumo DL
C.: 4 rds
1’ Plank
8/8 Windmill
45”/45” Side Plank
14 Superman
Week 5 WU.: 6’ Amrap 5/side KB Bottom-up press @easy weight 5/side KB Snatch High pull @easy weight 10 Alt. Deep Squat with Thoracic Rotation 6/side Single leg RDL @no weight A.: Snatch Complex 2×80%, 3×85%, 1×90% of 1 RM PS 1 Snatch Grip DL 1 Snatch High pull 1 Low hang…
CROSS A. Emom 6′ – perform all exercises in the same minute! 15″ easy run in place 8 bent over snow angels- no weight 5 burpee into air squat ( https://www.youtube.com/watch?v=O0ZXrix1_w4 ) B. For 8 minutes @ moderate pace 1′ Cardio machine 3 Man-makers @ 2xDB ( light/ moderate weight ) 20m Heavy Farmer carry @…
WARM-UP A. AMRAP 6′ 1’ SKI/ROW 20 SHOULDER TAPS 10 ALT V-UPS 10 SCAP PULL-UPS 5 HPC @BB 5 PUSH JERK @BB B. AMRAP 4’ 5 BSQ @INC W TO 60% 20” HOLLOW-ARCHES STRENGTH BACK SQ_E2MOM_10′ 5X4 @80% WOD_AMRAP 12’ 15 T2B 12CALS SKI/ROW 9 PC+J @50/35 (B: HOLLOW-ARCH, KB PCJ ; RX:…
1. Activation / Half Tabata 20″ work/ 10″ rest a. Reverse lunges @just barbell b. V- ups 2. Gymnastics / E1’30” for 7’30” * 12 Weighted sit- ups * 3-5 Strict HSPU * 3-5 Strict ring pullups 3. Split jerk from ground / For time / TC: 8 min 2 @85% 4 @80% 6 @75% 8…
SMR + General warm-up + Mobility A. 3 sets: 6/6 Press in split squat position (knee is in the air, slightly above ground) @ light KB 6/6 upright row w/ same KB ( high elbow) 6 Tempo Goblet squat ( 3″ down, 3″ hold, fast up) B. Lifting – Clean 2 sets @ empty BB,…
W-U A. AMRAP 6’ 1’SKI/ROW 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ B. AMRAP 4’ 30” JUMP ROPE 5 HOLLOW-ARCHES WOD 8X3’ WINDOWS (24′) 45 DU 10/8CALS SKI/ROW 10 T2B /B: 70SU;10CALS;10HOLLOW-ARCHES – RX: +20%/ ACC_FT_TC:5’ 100 HOLLOW ROCKS *EVERY BREAK MEANS 7 JUMP SQ
