W-U_3SETS/1’
-30” JUMPING @ARMWORK! (NO HEEL CONTACT)
-10/10 STANDING PSOAS MARCHES (EXPLOSIVE)
-10 HIGH INTENSE SHUTTLE RUNS
1.WOD_TC:34’
3X/2’
-1200M RUN (1500/1200M ROW)
-75 DU
-25 JUMP SQUATS
2. ACC 3X
-20” ACTIVE HANG
-20” REST
-20” DUO KB BOTTOM-UP HOLD @12/8
-20” REST
W-U_2X -8 PULL-DOWNS @BAND -8/8 DEADBUGS @SMR PUSH BW KNEE&ARM -8 BB RDL 1.BSQ @PAUSE 2’ E2MOM 10’ -5 REPS @60% 2.WOD 4RDS FT -8/8 DUO KB SPLIT SQ -8 WB @9/6 -5 SHUTTLE RUN -24M DUO KB FARMERS CARRY -40 DU 3.ACC_4X -16 ALT GORILLA ROWS
1. SMR + Mobility in 15 min 2. 3 rds. * 14 Alt. superman * 14 Alt. v-ups * 14 Good mornings @band * 14 Tuck-ups 3. Amrap 25′ * 12 Target burpees * 12 Box jump overs * 200m Run * 12 Alt. Hang clean @30/20 kg 4. Stretching
A) gymn + 3 rnft – 20 jumping jacks – 20″ plank – 10 sdhp – 10 goblet squats – 5 push ups B) open 20.2 C) 4 sets: 10 heavy DB bench presses 10 bent over rows @50/30 D) 4 sets: 20 hollow rocks 40m slam ball/sand bag carry (only bear hug) E) 50…
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 ( women: max 15kg , men: max 22,5kg) 12 alt. DB snatch @ same weight 12 Wall Ball 12 Push-ups / Kneeling push-ups Then; 2 rounds of: 18…
A. Warm-up in pairs: 3 rounds / each person ( 6 rounds in total ) Partner A: 20 mountine climbers + 15 jumping jacks + 10 air squats + 5 burpees Partner B: max plank hold in the meantime *Each person has to be Partner A and B – 3 times in total. B. 3 x…
Week 3 Wu.: 5’ Amrap 5 Goblet Kang Squat @easy weight 10 m Tiger walk 25” wall seat 10 Alt. Superman A.: 9’ Emom 45”-15” WB Squat Clean 10 MC + 2 Down up 4 Wb R. Twist + 4 Wall Ball sit up B.: 6 rds TC_18’ 500/420…
