W-U 2X
-10 INCHWORMS
-5/5 NEGATIVE PISTOL SQ (ONLY SLOW ECCENTRIC)
1.EMOM 6’
-30” SB BEAR HUG HOLD
2.WOD 5RDS FT
-6 SB TO SHOULDER+SQUATS
-12 HRPU
-24M SB CARRY
-12 SB FACING BURPEES
3.ACC 3X
-8/8 1 LEG HIP THRUSTS @LEG ON SANDBAG
WARM-UP AMRAP 10’ @EASY 1’ SKI/ROW @SKILL_STOP AT CHEST 20 SHOULDER TAPS 10 ALT HIGH KICKS 10 WB HIP HINGES 10 SIT-UPS WOD FOR TIME_TC:24’ @WB 9/6 60CALS SKI/ROW 40 WB ATOMIC SIT-UPS 80 WB 40 WB ATOMIC SIT-UPS 60CALS SKI/ROW (B: WB 6/4 ; RX: WB 12/9) ACC EXTRA HEAVY SANDBAG BEAR…
WARM-UP AMRAP 8’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 4X10 LEG SWINGS 20” HS HOLD 10 JUMP SQ 5/5 DB PP WOD AMRAP 25’ 30M DB (1) WALKING LUNGES 15/15 SINGLE ARM DB PUSH PRESSES 15 BURPEES 30 ALT DB SNATCHES @DB 17.5/12.5 (B: @12.5/8 DB ; RX: 22.5/17.5 DB)…
CROSS SMR + General warm-up + Mobility A. Amrap 6′ 8/8 cossack squats 8/8 bird dog 20″ HS hold B. Lifting – Clean & Jerk , FSQ Empty BB warm-up …then, 1) Every 90″ x 5 sets 2 Deadlift + 2 Clean + 2 Jerk ( any style you prefer) @ slightly increasing weight 2)…
1. 3 rounds not for time * 16 dead-bugs * 16 bird-dogs * 8 down- ups 2. You can practice anything in 10 min. /HSPU, HSW…/ 3. AMRAP 30′ / Easy pace. * 200m Run * 20 Walking lunges * 10 Burpee box overs @100/120cm * 15 Abmat situps 4. Stretching
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 reverse burpees Partner B: max plank hold in the meantime *Each person has to be Partner A and B – 3 times in total. B….
SMR + General warm-up + Mobility A. 3 sets: 10 Scapula pull-up 12 Ring row 10 V-ups B. Gymnastics: Strict Pull-up 4 x Max reps , 60″ rest C. Strength: 4 sets, for quality . rest 60″-90″ 8 Barbell Z-press @ medium weight 14 alt. KB gorilla row 15 Band pull-apart D. Conditioning Amrap…
