BB W-U_
1.PRE-LIFTING
-SN GRIP PP + OHS
3X2+2/1’ @45% OF 1RM SQSN
2.PSN
EMOM 4’
-3REPS_TNG
@45-50-55-60%
E2MOM 6’
-2REPS_NO TNG
@70-70-75%
3.DEFICIT SN PULL
-E2MOM 6’_3REPS
@100% OF 1RM PSN
4.BSQ @EXPLOSIVE CONCENTRIC PHASE!
-E3MOM 9’_9REPS
@65%
5.WOD_AMRAP 9’
-3 PSN @42.5/30
-5 OHS
-7 T2B
6.ACC_3SETS
-10 TEMPO GHD SU 42X1 @OR BOX
SMR + A. Warm-up: Amrap 6′ @ easy pace 8 Down-ups 8/8 cossack squats 20″ plank hold B. For time: 3 rounds of: 12 alt. Box step-up @ single DB – 15/22,5kg 12 GTOH ( snatch or c&j) @ 30/45kg 12 Wall Ball 12 Abmat sit-ups Then; 2 rounds of: 18 alt. Box step-up 18 GTOH 18…
Week 4 Wu.: 5’ Amrap 6/side single leg bridge; at 6 hold 10” 14 Tiger position Sh. taps 1/ TGU @easy weight 5/side Windmill @easy weight A.: STR 2x 3 strict press + 5 push press 3x 2 Strict press + 4 Push press * increase weight every rds …
HOMEBODY 60. NAP A: 6’ Amrap 12 Dead bug 2/2 Turkish get up 30” Wall seat 20”/20” Single leg plank B: 4 rds 14 Biceps Curl 12 Tempo Goblet Squat (3-1-1) 14 Gorilla row 14 Triceps extension *20”-25” rest btw. sets C: 8’ Amrap 12 Chair step up 8/8 Side Band 16…
WARM-UP AMRAP 8’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 5 BURPEES 10 ALT LUNGE STRETCH 10 ALT COSSACK SQUATS 5 BOX JUMPS @50/40 STRENGTH_TC:22’ BACK SQUAT FIND 1 RM CONDITION EMOM 7’ 10 BURPEE BOX JUMP OVERS @60/50 ACC_3RFQ 10/10 SL RDL 30”/30” SINGLE LEG STANDING @OTHER SIDE…
A) gymn + 100m spider walk *e30″ : 2 alt. Vups B) daily max in 7′ 1/1 bottom up KB TGU C) 5 sets: – 6 heavy bench press – 10/8 cal row – 12 medball squat cleans @15/9 – 1′ rest btw D) 50 KBS for time @24/16 *every break: + 5 KBS E)…
1. Activation / 3 rds. * 10 Bench presses @db heavy KB * 10 RDL @db heavy KB * 200m Run 2. Gymn. / E1’30” for 6′ * 10 strict pullups, 10 ring/box dip 3. Back Squat Work up to heavy single,/NO NPR!!/ then 3×5 @80% of 1RM 4. For time 5 rounds * 15…
