A) gymn + amrap 5′
10m bear crawl
5m walking lunges
5m inchworm
30m run
B) barbell warm up…
daily max in 10 mins :
3 deadlifts +
2 hang squat cleans +
1 stoh
C) E30″ for 6′
1 clean & stoh @80-85 % of B
D) Amrap 4′
4 pull-ups
4 burpees
4 burpee pull ups
Rest 2′
Amrap 4′
4 t2b
4 burpees
4 burpee t2b
E) 3 sets:
12 alt. pendlay row @dualKB
6 strict t2b
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
1. Activation / 3 rds. * 200m Run * 10 Romanian DL @2×20/12.5 * 10 Bench Presses @heavy db DB 2. Upper Body / EMOM 6′ Odd: 11 unbroken strict pullups Even: 7 strict ring/box dip 3. Snatch – 5x 2 pos. squat snatch /floor, knee @70-75% – 3x 1 squat snatch @80% 4. For Time…
W-U_3SETS -30M BEAR WALK -20” ACTIVE HANG -15M DUCK WALK 1.EMOM 8’ EVEN – 6 PULL-UPS @PEG BOARD ODD – 4 PRESSES + 2PP @70% OF 1RM PRESS 2.WOD_INTERV. A/2’R/B/2’R/A/2’R/B @42.5/30 A) AMRAP 3’ -5 PULL-UPS -5 HPC -5 THRUSTERS B) AMRAP 3’ -5 T2B -5 HPSN -5 OHS 3.ACC_3SETS -12 DUO DB RDL @CHOOSE…
1. Act. 2 rds. * 20m Bear walk * 20 Butterfly situps * 20m Tiger walk * 20 Bird-dog 2. Partner Wod / „You go-I go” 10 rounds for time (5-5 rds.) * 20 cals row * 15 target burpees * 10 thrusters @45/35 or db KB 3. Stretching
SMR + General warm-up + Mobility A. 3 sets: 10 wall facing OH squat @ pvc 8/8 Windmill @ light KB 14 alternating shoulder taps in tiger position B. Lifting – Snatch/ BSQ 1. Power Snatch Every 90″ x 6 sets 1 Power Snatch + 1 Below the knee snatch + 1 hang snatch + 1 snatch…
WARM-UP A. AMRAP 6’ 1’ SKI/ROW 5/5 SIDE LUNGES 5 DOWN-UPS 5 HPC @BB 5 PP @BB B. AMRAP 6’ 3 STRICT PRESS @INC W TO 60% 6 ALT DB HANG CJ 6 DB FACING BURPEES STRENGTH STRICT PRESS_E2MOM_10′ 5X4 @80% WOD AMRAP 15’ 12/9CALS SKI/ROW 12 ALT DB HANG CJ @22.5/15 12…
