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 / @40/30
* 10 Thrusters
* 10 SDHP
* 10 Push jerks
* 10 OHS
* 10 Front squat
CROSS SMR + General warm-up + Mobility A. Amrap 6′ 6/6 crab and reach 12 snow angel 5 reverse burpee 20″ superman hold B. EMOM 12′ – 4 sets 1. 15″-20″ active hang on bar + 15″-20″ HS hold at wall 2. 5 Deadlift + 5 Power clean + 5 Press @ empty! BB (Basic:…
W-U 3X/1′ -10 RKBS -5/5 KNEELING PRESSES -10 GOBLET SQ 1.WOD AMRAP 28’ @EASYYYYY -10 WB -5 RING DIPS -12M ASSIMETRIC KB WALKING LUNGES -12M ASSIMETRIC KB WALKING LUNGES (12UP/16DOWN) -24/20 CALS SKIERG (ROW) 2.ACC -ACCUMULATE 3’ HOLLOW HOLD @MEDBALL ON ABS
Week 3 A.: 3 rds 5/5 Wind Mill @no weight 20” hollow hold 12 Good Morning 10m Tiger walk B.: 4 sets 2x 16/12 kg 8 Dual KB Floor Press 8 Dual KB Sumo DLHP 12 Kb Gorilla Row 12 Alt. KB Z press * rest 50” C.: 5 rds TC_22′ 6…
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…
Wu.: 3 rds 8 snow angel 8 Crab Bridge 15”/15” side plank Rotation 4 Reverse Burpee Tuck Jumps A.: STR _ rest 2’ 2x 4 Strict press + 7 Push Press (50-55% of 1RM SP) 2x 4 strict press + 5 Push Press (55-60% of 1RM SP) * lower rep of PP –> increase…
W-U A. AMRAP 8’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 5 INCHWORMS 4X10 LEG SWINGS 5 BB STIFF LEGGED RDL 5 BB HANG SQ CLEANS 30” HS HOLD B. AMRAP 4’ 5 DL @INC W TO 50% 5 PIKE PUSH-UPS 5 BJ STR E2MOM 10’ 6 DL @SLOW ECCENTRIC PHASE_60%…
