1. Activation 3 rounds
* 15 Jumping squats
* 16 Alt. shoulder taps
* 30 Hip twists @ plank pos.
2. Gymnastics / E2′ for 8′
* 10 unbroken strict presses
* 30″ Handstand hold
3. 3 Rounds for time
* 5 Burpee Pull-ups
* 5 Squat cleans @85/65
* 10 Box steps @db 15/10 DB
4. Stretching
W-U_3SETS/1’ -10 EMPTY BB RDL -5 DIAMOND PUSH-UPS -45” SU 1.WOD_ CHIPPER IN PAIRS -60 SIT-UPS -50 SDHP @45/30 BARBELL -40 BOX JUMPS -30 RING DIPS -20 PULL-UPS -100 DU -1000/800M ROW -100 DU -20 PULL-UPS -30 RING DIPS -40 BOX JUMPS -50 SDHP @45/30 BARBELL -60 SIT-UPS
WARM-UP AMRAP 8’ 1’ ROW (30”EASY,30”MODERATE) 10 JUMP SQ 10 KB SDHP 10 DECK SQUATS WOD_2 PERSON TEAM AMRAP 25’ 800/600M ROW 40 SYNCHRO AIR SQ 30 KB SDHP @24/16 20 WALLBALL PARTNER SIT-UPS @9/6 10 WALLBALL DECK SQ @9/6 (B: @20/12 KB, @6/4 WB ; RX: @32/20 KB, @12/9 WB) ACC CHINESE PLANK ON…
CROSS SMR + General warm-up + Mobility A. 2 sets: @ light KB 8/8 bottom – up press 8/8 pull-through in push-up pos. 10 weighted hip thrust 10 Halo B. Lifting – Clean + Push Jerk Empty BB warm-up … then, Emom 8′ 1 power clean + 1 hang power clean + 1 Push…
HOMEBODY 72. NAP A. 3 rds 10/10 side plank hip lift 10 reverse snow angel 3 walkout 5/5 alternating toe touch in push up position B. Every 2’ x 5 rds 7/7 single arm push press 7/7 windmill 7 push ups C. 4 rds for time 15 russian swing 10 HR push ups 15 air…
A) gymn + 8×45″ row @16/18/20/22/24/26/28/30 s/m B) 1/1 rep max TGU in 8 mins (rx: with barbell) C) Front Squat 13-11-7-5-3-2 reps, climbing from 60% of 1rm D) 1’40” max out / 20″ rest x 1 round 1) Ski for distance 2) alt. DB hang clean & stoh 3) Bike for distance 4) OH…
Week 4 A.: 5’ Amrap 15”/side Goblet Pulse Split Squat @easy weight 12 Dead bug 10 Superman pull 12 Alt. V ups B.: STR. Cyclist Front Squat 5,5,4,4,4 reps, rest 90” Tempo 12X0 1 – 1 second to squat to the 1/4, Hold for 2 seconds! 2 – Seconds to squat…
