A) gymn + amrap 6′
– 9 air squats
– 30 jumping jacks
– 9 atomic sit ups @10/5
– 30 mountain climbers
B) EMOM 12′ – 3 sets
1) max out: slam ball or sand bag over the shoulder
2) rest
3) max out: t2b
4) rest
C) work up to heavy in 12 mins
1 power snatch + 1 ohs + 1 low hang power snatch +
1 ohs + 1 hang power snatch +1 ohs +
1 high hang power snatch + 1 ohs
D) 4 sets:
– 12 face pulls
– 6/6 windmills
– 12/12 knee to elbow in plank
1. Act./ 3 rds. * 15 Good mornings @ barbell * 14 Alt. RDL @db KB * 40″ Plank 2. Bench Press /or Floor Press with KB 5-7-9 @75% 3-5-7 @80% 1-3-5 @85% 3. Cond.: For time * 300m Farmer carry @db 22.5/17.5 DB * 100 Abmat situps * 80 Target burpees * 12 Rope…
Week 3 Wu.: 5’ Amrap 5 Goblet Kang Squat @easy weight 10 m Tiger walk 25” wall seat 10 Alt. Superman A.: 9’ Emom 45”-15” WB Squat Clean 10 MC + 2 Down up 4 Wb R. Twist + 4 Wall Ball sit up B.: 6 rds TC_18’ 500/420…
SMR + General warm-up + Mobility A. 3 sets: 10 wall facing OH squat @ pvc 10 upright row @ 2x 2,5kg plate 12 alternating shoulder taps in tiger position B. Lifting – Squat Snatch , BSQ Empty BB warm-up .. then; 1. Squat Snatch Emom 6′ 1 squat snatch + 2 hang squat snatch @ increasing weight…
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. 3 rounds not for time * 16 dead-bugs * 16 bird-dogs * 8 down- ups 2. You can practice anything in 10 min. /HSPU, HSW…/ 3. AMRAP 30′ / Easy pace. * 200m Run * 20 Walking lunges * 10 Burpee box overs @100/120cm * 15 Abmat situps 4. Stretching
1. W-U 2X 15″ Jumping Jack 15″ Butt Kick 15″ Mountain Climber 15″ Air Squat 10 Med Ball Cluster 2. HERO WOD _ Kettlebell LANE For time: 800m Med Ball Run @9/6kg 56 Alt Kb Snatches @20/12kg 39 Burpee Box Jump-Overs @60/50cm 84 Wall Ball @9/6kg 800m Med Ball Run @9/6kg 84 Wall Ball…
