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. For time
10-9-8-7-6-5-4-3-2-1 Squat Cleans @ sandbag
20-18-16-14-12-10-8-6-4-2 Burpee strict pull-up
30-27-24-21-18-15-12-9-6-3 Double-unders/ 2x single-unders
4. Stretching
SMR &Gymnastic & Mobility A: 3 set 8/8 scorpio (no alt.) 8 scapula pull up 8/8 split squat jumping (no alt.) 8 cat camel B:”Power body & lungs” Every 90 sec x 8 even: 5-8 Pull up BTN + 8-10 Tall Kneeling Dual Arnold Press du/KB/DB odd: 10 barbell row chin up grip + 30-50 du…
CROSS SMR + General warm-up + Mobility A. 3 sets: 6/6 Pess in split squat position (knee is in the air, slightly above ground) @ light KB 6/6 upright row w/ same KB ( high elbow) 6 Tempo Goblet squat ( 3″ down, 3″ hold, fast up) B. Lifting – Clean 1 set @ empty…
1. Act./ 3 rds: * 200m jogging * 10 RDL @ easy db KB * 10 Bench presses @ easy KB 2. Gymn. * Max reps UB strict pullup * Max reps UB ring dip 3. Find your NPR back squat in 15 min 4. AMRAP 10′ / easy tempo * 3 OHS @easy weight *…
SMR + General warm-up + Mobility A. 3 sets: 10 Kang Squat @ light KB ( https://www.youtube.com/watch?v=ViQlG_beM54 ) 8/8 KB pull-through in tall plank position 20″ superman hold B. Lifting – BSQ, Deadlift 1. Back Squat – Every 90″ x 5 sets 4 reps @ increasing weight 2. Deadlift Emom 5′ 4 reps @ increasing weight C .Amrap…
W-U 2X -10 INCHWORMS -5/5 NEGATIVE PISTOL SQ (ONLY SLOW ECCENTRIC) 1.EMOM 6’ -30” SB BEAR HUG HOLD 2.WOD 5RDS FT -6 SB TO SHOULDER+SQUATS -12 HRPU -24M SB CARRY -12 SB FACING BURPEES 3.ACC 3X -8/8 1 LEG HIP THRUSTS @LEG ON SANDBAG
1. Act. 3 rds. * 20″ Squat hold * 20 Alt. superman * 20 Hollow rocks 2. Clean / E1’30” for 7’30” * 1 Power clean + 1 Hang p. cl. + 1 Push jerk @2x @75%, then 3x @80% 3. Front squat / E1’30” for 7’30” 5x 4 @80% 4. For Time 2 rounds…
