A) gymn + 100m spider walk
*e30″ : 2 alt. Vups
B) daily max in 7′
1/1 bottom up KB TGU
C) 5 sets:
– 6 heavy bench press
– 10/8 cal row
– 12 medball squat cleans @15/9
– 1′ rest btw
D) 50 KBS for time @24/16
*every break: + 5 KBS
E) 2x 15 abmat sit ups +(immediately) 30″ ring (or trx) push up hold
CROSS SMR + General warm-up + Mobility A. 3 sets: 10 PVC pass through 10 wall – facing squat 10 scapula pull-up 10/10 alt. arm – leg raises in superman pos. B. EMOM 12′ – 4 sets 15″-20″ wall sit + 15″-20″ plank hold 5 Snatch grip DL + 5 Power Snatch + 5…
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…
HOMEBODY 70. NAP A.: 6’ Amrap 4/4 Reverse scorpion 10 Good Morning 10 Bird Dog 12 Cross Jack B.: 16’ EMOM 16 Floor press 16 Bent over row 14 HRPU 14 Sumo DL C.: 4 rds 1’ Plank 8/8 Windmill 45”/45” Side Plank 14 Superman
W-U_3SETS -20” SHOULDER TAPS @HS AT WALL -10 SCAP PULL-UPS -10/10 CLAM SHELLS 1.EMOM 8’ EVEN – 1 PEG BOARD CLIMB / OR 6 PULL-UPS ON BOARD ODD – 8M HSW /16M REVERSE BEAR W 2.WOD_3RDS INTERV. WORK-REST RATIO 2:1 -750/600M ROW -30 WB @9/6_UNBROKEN 3.ACC_3SETS @ON ROWER -12 HAMS CURLS -12 PIKE ABS
SMR + A. Warm-up: 2 sets of : 1′ 30″ easy cardio machine 8 plank to push up + 8 scapula push-ups 8/8 Reverse lunge steps B. 3 x AMRAP 6′ / 2′ rest between 1. 8/10 cal row 15 Russian swings 20 Air squat 2. 35 DU / 70 Singles 10 Abmat sit-ups 10 Dual KB…
Week 2 A.: 3 rds 10-10 X Band Walks 10 superman 8 Kang squat 10 Plank Jack B.: 3 sets 2×16/12 kg 8 Dual KB R. Swing 6 Dual KB Snatch High Pull 8 KB Push-Ups * rest 40” C.: Emom 20’ 1. 210/180 m Row 2. Max Deadlift (work through the…
