A) gymn + games
B) AMRAP 30′ (with a Partner)
Buy In: 150 meter Partner Carry (each)
Then :
Partner A completes 1 round of:
15 KBS @24/16
10 Burpees
5 Ground-to-Overheads @42/30
Partner B performs:
Max Wall Ball Shots
Partners rotate each round until team completes 150 Wall Balls
Then, in time reamining:
Max distance partner carry
C) 4 sets:
30″ plank
20″ V ups
10″ Hollow hols
1′ rest
SMR + General warm-up + Mobility A. WU: Amrap 5′ (easy pace!) 2-4-6-8 … etc reps of: Air squat Down-up Push-ups B. For Quality, 3 sets : 12 alt. KB presses 30″ HS hold 12 alt. KB bent over rows 15 Ambat sit-up @ 6/9kg ball * 60″ rest btw. sets C. EMOM 15′ …
Week 6 A.: Amrap 5’ 4/side Windmill Kb press @easy weight 6/side KB High pull @easy weight 14 Low switch Goblet Cossack squat @easy weight 10 Dead bug B.: 5 rds TC_15’ 30” row* target 60% 4 Lateral burpee over the rower 20” row *target 80% 6 Double DB Thruster 2×15-17,5kg/10-12,5kg 8 Diamond…
Week 5 Wu.: 5’ Amrap 12 Crab reach 10 snow angel 1/ TGU @easy weight 5/side Windmill @easy weight B.: STR. E2MOM 2 x 3 strict press + 5 Push press 2 x 2 Strict press + 4 Push press 2 x 1 Strict press + 3 Push press *…
A. 1. Activation / 3rds. * 12 RDL @just barbell * 40″ plank * 12 lateral box step overs 2. Bench Press 5-7-9 @73% 3-5-7 @77% 1-3-5 @83% 3. For Time / 2 rds. / @db 22.5/15 * 50 DB burpee deadlifts * 25 Strict pull-ups * 25 Strict HSPU 4. Stretching B. 2….
W-U_2X -8 PULL-DOWNS @BAND -8/8 DEADBUGS @SMR PUSH BW KNEE&ARM -8 BB RDL 1.BSQ @PAUSE 2’ E2MOM 10’ -5 REPS @60% 2.WOD 4RDS FT -8/8 DUO KB SPLIT SQ -8 WB @9/6 -5 SHUTTLE RUN -24M DUO KB FARMERS CARRY -40 DU 3.ACC_4X -16 ALT GORILLA ROWS
Week 5 WU.: 6’ Amrap 5/side KB Bottom-up press @easy weight 5/side KB Snatch High pull @easy weight 10 Alt. Deep Squat with Thoracic Rotation 6/side Single leg RDL @no weight A.: Snatch Complex 2×80%, 3×85%, 1×90% of 1 RM PS 1 Snatch Grip DL 1 Snatch High pull 1 Low hang…
