BB W-U
1.PRE-LIFTING
-SN GRIP PUSH PRESS + SN BALANCE
3X2+2/1’ @65% OF 1RM SQSN
2.WL-SQSN_TC:10’
-DAILY 1RM
3.WOD_”INGRID” TC:12′
10RDS FT
-3 SQSN @61/42.5 (SCALE IT AS NEED…BUT THIS IS A BENCHMARK.)
-3 BURPEES OVER BB
THEN 3-5′ COOL DOWN ON CARDIO MACHINE.
4.ACC_3X
-10/10 HALF KNEELING WOOD-CHOPS @BAND
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…
1. Activation 3 rounds * 15 Jumping squats * 16 Alt. shoulder taps * 30 Hip twists @ plank pos. 2. Gymnastics / E2′ for 8′ * 10 unbroken strict presses * 30″ Handstand hold 3. 3 Rounds for time * 5 Burpee Pull-ups * 5 Squat cleans @85/65 * 10 Box steps @db 15/10…
W-U A. AMRAP 8’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 5 INCHWORMS 4X10 LEG SWINGS 5 BB STIFF LEGGED RDL 5 BB HANG SQ CLEANS 30” HS HOLD B. AMRAP 4’ 5 DL @INC W TO 50% 5 PIKE PUSH-UPS 5 BJ STR E2MOM 10’ 6 DL @SLOW ECCENTRIC PHASE_60%…
A. 1. Act. / 3 rds. * 12 RDL @just babrell * 12 Dead-bugs * 12 Godd mornings @just barbell 2. Deadlift / 2 rds. 7 reps – @75% 5 reps – @80% 3 reps – @85% 3. WOD: 3 rounds for time * 20 DL @70/48 or KB * 15 C2B/ Pullup/…
Week 2 Wu.: 4 rds 1/side TGU @easy weight 16 High Plank Alt. Cross-Body Knee to Elbow 10 Scapula pull up, hold 2” A.: Single DB Workout, 8 rds 1 DL R 2 Hang clean R 2 Thruster R 3 Devil press R then Left side. Right (R) + Left (L) = 1 round…
BB W-U_ 1.PRE-LIFTING -TALL CLEAN + TALL JERK 3X2+2/1’ @BB 2. C&J (SQ) EMOM 4’ -2+2 @50-55-60-65% E2MOM 6’ -2CL+1J_NO TNG @75-75-80% 3. WOD_3RDS FT -10 SDHP @BB 40/25 -15 T2B -20 FR SQ @BB 40/25 4.ACC 3X/20″ 40″ HEEL TOUCHES @CRUNCH POSITION
