1. Activation 2 rds:
* 200m Jogging
* 10 Stiff leg deadlifts @easy db KB
* 10 Bench presses @easy db KB
2. Back Squat
3×5 Jumping squats @20% of 1RM Back Squat
Find your heavy single,
then
3×5 @80% of 1RM Back Squat
3. Squat Snatch
5×2 /No TNG/ @75%
4. 10 Rounds For Time / TC: 10′
* 3 C&J @50/35
* 3 Bar Facing Burpee
WARM-UP A. AMRAP 6’ 1’ SKI/ROW 5 INCHWORMS 10 JUMP SQ 5 BURPEES WOD AT 0:00 40 BURPEES AT 5:00 30 BURPEES 10/8CALS SKI/ROW AT 10:00 20 BURPEES 20/16CALS SKI/ROW AT 15:00 10 BURPEES 30/24CALS SKI/ROW AT 20:00 40CALS ROW ACC 3RDS FOR QUALITY 5/5 SL JUMP FOR HEIGHT 10 HAMS CURLS ON…
WARM-UP A. AMRAP 5’ 20 HIGH KICKS 5/5 SIDE LUNGES 5 HPSN @BB 5 BOX JUMPS @50/40 B. AMRAP 5′ 5 DOWN-UPS 3 DL @INC W TO 60% STRENGTH DL_E90” 6X3 @80% WOD AMRAP 4X3’/1’R 3 HPSN @40/30 6 PUSH-UPS 9 BJ @60/50 (B: 3-3 HANG KB SNATCHES, @50/40CM BOX ; RX: @50/40 ON…
SMR & GYMNASTIC & MOBILITY A: 3 sets 16 dead bug 16 alt romanian dl easy kb 16 alt crab kicks B: 4 sets 4-10 rope& bar pull up 4-10 barbell z press C: „Nyami” 24 alt kb thruster 8-24 kg 48 russian swing 8-24 kg 24 burpee 16;16;16 10;10;10 D: 75 Oh…
1. Activation 3 rounds: * 200m row /easy tempo/ * 10 romanian deadlifts @2x easy dumbbell * 10 bench presses @2x easy DB 2. ” Strenght Work” 3x 10 unbroken!! strict pullups 3x 8 pushups unbroken!! – 2″ pause at bottom /kneeling pushups 3. Squat Snatch 5x 3 position squat snatch – floor- knee- hip…
Week 3 Wu.: 6’ Amrap 20” HS Hold 15 m R. Bear walk 10/side step Mini Band Sidewalk 10 Superman A.: 6 rds 20” work 1. Air squat 2. Plank 3. Down up 4. Hollow rock 5. Rest B.: 18’ Amrap 30m Farmer carry 30m shuttle run 7 Target…
W-U AMRAP 8’ 1’ROW @EASY 10 SHOULDER TAPS 10 PLANK TOE TOUCHES 20 HIGH KNEES 5/5 CLAM SHELLS (NO BAND) WOD_2 PERSON TEAM AMRAP 28’ 100M PARTNER CARRY 40 WB SIT-UPS @TOSS TO WALL_1M HEIGHT 20/20M (R-L) SINGLE LEG HOPS (EACH PERSON) 100M WHEEL BARROW ACC CHINESE PLANK ON BOX 4X 45”ON 30”…
