A) gymn+amrap 5′
– 8 scorpions
– 4 hindu push ups
– 8 alt. Vups
– 4 burpee strict t2b
– 12 Front squat @empty bar
B) Front squat 2-3-5-7-11-13 reps, climbing down from 90% of 1rm
C) E20″ for 20′ – 10 sets
1) 4 thrusters @30/20
2) 4/2 cal ski
3) 4 burpees
4) 4 cal row
5) 4 t2b
6) rest
D) 3 sets:
– 30″/30″ side plank
– 20″/20″ 1-legged glute bridge hold
SMR & GYMNASTIC & MOBILITY A: 3 sets 10 pvc pass trough 30 sec deep sq hold 10 cat camel 10 squat jumps B: Sn bb warm up then, 10 snatch rx:sq ct/ct: power+ ohs 15-40 kg 10 snatch 20-50 kg 10 snatch 25-60 kg 5 snatch 30-65 kg 5 snatch 35-70 kg C:” ThrusterHSPU” Climber…
W-U_3X/1′ -10 BB RDL -10 BB PRESSES -10 BB BENT OVER ROWS 1.WOD_FOR TIME TC:28′ BUY-IN: 1000/800M ROWING THEN 4 RDS OF: -15 HSPU -15 DL @60/40 -15 BF BURPEES CASH-OUT: 1000/800M ROWING 2.ACC_3SETS -10 REV SNOW ANGELS
1. Full Body SMR 2. Hip, Ankle Mobility in 10′ 3. AMRAP 26′ / Comfortable Pace! * 400m Run * 20 Russian Swings @24/16 * 15 Butterfly Sit- ups * 400m Row * 20 Sumo Deadlifts * 15 Banded Good Mornings 4. Stretching
W-U AMRAP 3′ -15″ JUMPING J -15″ MOUNTAIN C -15″ LONG STRIDERS -15″ AIR SQ AMRAP 5′ -10 SCAP PUSH-UPS -10 SCAP PULL-UPS -10 SIT-UPS -10 KANG SQ 1.WOD AT CLOCK 0:00-10:00 -1600/1200M ROW @EMOM 5 PUSH-UPS FROM 0:00 10:00-18:00 „TIRED FRAN” 21-15-9 -THRUSTER @42.5/30 -PULL-UP 18:00-22:00 „GOOD-BYE GIFT” -MAX REP ALT. DB SNATCH @22.5/15 22:00-27:00 -COOL…
HOMEBODY 71. NAP A. 3 rds 10 scapula push ups 12 hip thrust + 10” hold at the top 10 alternating leg raise in tiger crawl position B. 4 rds for quality/ 1’ rest btw rounds 7/7 reverse lunge steps, bottle/kettlebell in goblet hold 7/7 single leg roman deadlift 30” superman hold C.12’ amrap: ladder…
CROSS SMR + General warm-up + Mobility A. 4 x : 20″ work / 10″ rest and change – @ easy pace ( 8 total minutes) Air squat Hand walkout Mountine Climber Reverse burpee B. Strength Rotate between these 4 stations x 3 sets: *rest about – 30″- 45″ btw. stations KB floor press @ double KB…
