A) gymn + amrap 6′
– 4 cossack squats
– 6 crab & reach
– 8/8 sh. press
– 1/1 TGU
B) 4 sets of:
– 8/8 single leg RDL
– 16 alt. pistols
4 sets of:
– 6-10 strict ring dips (rx:weighted, open:band)
– 6-10 supinated pull ups
4 sets of:
– 8 ab wheel roll outs
– 16 banded good mornings
C) For time:
50 empty bar thrusters
5 lateral burpees
Tc:5′
D) accumulate 3/2 mins deadhang
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…
WARM-UP AMRAP 8’ 20 HIGH KNEES 20 BUTT KICKS 5/5 SIDE LUNGES 5 BURPEE PULL-UPS 5 STIFF LEGGED RDL @BB 5 HPC+J @BB STRENGTH_TC:22’ FIND YOUR DEADLIFT MAX CONDITION IN 10′ E2MOM @BB 50/35 5X DT 12 DEADLIFTS + 9 HANG POWER CLEANS + 6 PUSH JERKS ACC_3RFQ 10M BACK RACK LUNGES…
SMR + General warm-up + Mobility A. 3 sets : 1’ cardio machine 8/8 bird dog 5 inchworm w/ alt toe touches B. Lifting – Clean, FSQ Empty BB warm-up , ~ Emom 5’ 3 tng power clean @ increasing weight rest 2’ – increase weight! ~ Every 30” x…
WARM-UP A. AMRAP 6’ 20 HIGH KNEES 20 BUTT KICKS 5/5 SIDE LUNGES 5 DOWN-UPS 5 HPSN @BB 5 STIFF LEGGED RDL @BB B. AMRAP 4’ 5 DL @INC W TO 60% 20” JUMP ROPE STRENGTH DEADLIFT_E2MOM_10′ 5X4 @80% WOD FOR TIME_TC:13’ 40 DU 25 PSN @20/15 40 DU 20 PSN @30/20 40…
CROSS SMR + General warm-up + Mobility A. Amrap 6′ 8/8 alt. arm-leg raises in superman pos. + 10″ superman hold 8/8 Single-leg RDL – no weight! 8 Back squats – pause for 2″ at the bottom @ empty BB B. Lifting – Pause Back Squat , Reverse Lunge steps 1) Every 1’30 x 5 sets 3…
A: Mobility Gymn 10′ B: Superset 4 x 12/60″ Goblet squat @any heavy weight Bent over row @ any weight C: FOR TIME TC:12′ Thruster @any weight 10/8/6/4/2 Deadlift @any heavy weight 4/8/12/16/20 Jumping Jack 50/50/50/50/50 D: 3X10/10 40″ QL bend @duo bottle overhead E: Stretching
