1. Activation / 3 rds.
* 20 hollow rocks
* 20 arch rocks
* 8/8 kneeling strict presses @ easy KB
2. Gymnastics / EMOM 10′
Odd: 7/10 Kipping HSPU
Even: 7/10 C2B
3. Push Jerk in 8 min
Find your heavy daily rep / Not Max WEIGHT !!!
4. For Time
* 12 DL @70/50
* 24 Push-ups
* 12 Abmat sit-ups
* 12 DL
* 20 Push-ups
* 12 Abmat sit-ups
* 12 DL
* 16 Push-ups
* 12 Abmat sit-ups
* 12 DL
* 12 Push-ups
* 12 Abmat sit-ups
1. SMR + Mobility in 15 min 2. 3 rds. * 14 Alt. superman * 14 Alt. v-ups * 14 Good mornings @band * 14 Tuck-ups 3. Amrap 25′ * 12 Target burpees * 12 Box jump overs * 200m Run * 12 Alt. Hang clean @30/20 kg 4. Stretching
A) gymn + 100m spider walk *e30″ : 2 alt. Vups B) daily max in 7′ 1/1 bottom up KB TGU C) 5 sets: – 6 heavy bench press – 10/8 cal row – 12 medball squat cleans @15/9 – 1′ rest btw D) 50 KBS for time @24/16 *every break: + 5 KBS E)…
1. Activation / 3 rds. * 15 Bench Presses @just barbell * 250m row * 10 Stiff leg deadlifts @db DB 2. Gymnastics / 3 rds. / 1’30” rest btw. rds. * 10 unbroken strict pull-ups * 6 unbroken ring dips / box 3. Back Squat Find your heavy single in 12 min, Then 3×3 @80%…
Week 6 Wu.: 5’ Amrap 50” easy row 5 Kang Squat 4/side Negative Box Step Down 8 Scapula row @hold 2” A.: Every 6 Min x 5 rds 21 cal row 11 Burpee Box Jump Overs 15 cal row 11 Burpee Box Jump Overs 9 cal row B.: 4 rds 10 Floor…
WARM-UP AMRAP 8’ 1’ ROW 10 PLANK TOE TOUCHES 5 INCHWORMS 10 JUMP SQ 5 BURPEE PULL-UPS WOD OCTOBER (10) ROUND FOR TIME_2 PERSON TEAM /I GO- U GO STYLE/ 23 CALS ROW 23 BURPEE PULL-UPS 23 M SANDBAG BEAR HUG CARRY @40/25 (B: 30/15 SB ; RX: 55/35 SB) ACCESSORY LAST PERSON HANGING…
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…
