1. Activation / Half Tabata – 2 min: 20″ work / 10″ off
A. Lunges @1 easy KB
B. Plank
2. Squat Clean
* E30″ for 4’30” 1 clean deadlift + 1 clean pull @80% of 1RM Clean
* E1’30” for 7’30” 2 Squat Clean + 1 Split Jerk /No TNG/ @77%
3. WOD: For Time 4 rounds
* 21 Wallballs
* 18 Pull-ups / Ring Rows
* 15 Am. Swings @24/ 16
* 12 HSPU / Pike push-ups
4. Stretching
A. 1. Activation 3 rds. * 8-8 Romanian DL @10/12.5 * 8-8 DB side pulls in tiger pos. * 8-8 Box steps @60/70cm 2. Bench Press 9-7-5 @70% 7-5-3 @75% 5-3-1 @80% 3. For Time 30-20-10 Deadlift @90/60 70/40 Thrusters @43/30 4. Stretching B. 1. Activation 3 rds. 2. HERO WOD „Garry Purdham” AMRAP 31′…
CROSS SMR + General warm-up + Mobility A. 3 sets: 10 Snow angels in wall sit ( https://www.youtube.com/watch?v=aZN5dU7Illc ) 5 Inchworm 5 Clean high pull + 5 Muscle clean @ empty BB B. Lifting – Clean 2 x Emom 4′ @ + 1 movement each minute: Minute 1: 1 Deadlift + 1 Power Clean + 1 Hang Power Clean…
63. NAP HOMEBODY A: 3 rds 12 alt. lunges step 24 plank to push up 12/12 one arm deadlift weight (á.víz, kb, db) B: Every 4 min x 5 20 alt. bench row 20 push up 10 triceps kick backs 10 burpee C: 4 rds 10/10 bulgarian split squat 10/10 seated abs circle…
A.: 5’ Amrap 6 Half burpee step 8 Scapula push up 6 Tuck Jumps 12 Glute Bridge B.: 3 rds 20 Goblet Cossack squat 18 Frog Bridge 12/12 Single Arm Overhead Reverse Lunge 40” Plank with Alternating Leg Raise *20-25” rest btw. C: 15’ Emom 45” work /15” rest Bridge with Alternate Leg Raise Air…
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
1. SMR + 2 rounds * 40m Bear walk * 16 Dead bugs * 40m Tiger walk * 16 Alt. superman 2. Conditioning Buy- in: 1200m Run AMRAP 20′ * 10 Target burpees * 12 Abmat sit-ups * 10 HRPU * 12 Box step overs @ball – bear hug Cash- out: 1200m Row 3. Stretching…
