1. Act./ 2 rds
* 20 Alt. superman
* 20 Hollow rocks
* 20″ squat hold
2. EMOM 6′
Odd: 30″ max rep strict HSPU
Even: Unbroken 3 strict + 3 butterfly pullups
3. Find your daily heavy squat snatch in 12 min.
4. For time 7 rds
* 9 Wallballs
* 9 HSPU
SMR + General warm-up + mobility A. 3 sets: 8/8 Half kneeling KB press @ light weight – 8/12kg 8/8 Cossack squats w/ KB in goblet hold 20″ HS hold B. Lifting: Clean & Jerk , Hip thrust Empty BB warm-up.. then: 1.C&J Emom 8′ 1 Squat Clean + 2 Jerks @ increase weight every…
1. Activation: 4 rounds / 30″ rest between sets * 20 Hollow Rocks * 20 Alt. Superman 2. Back Squat – Front Squat / 5 sets / 1’30” rest between sets * 4 Back Squats + 3 Front Squats @73% of front squats 3. Clean + Push Jerk / 5 rounds / 1′-1’30” rest…
W-U_2X -30” HS HOLD AT WALL -5 ACTIVE STRICT HOLLOW-ARCHES -5 BROAD JUMPS THEN WARM-UP TO DEADLIFT @60% 1.WOD FT A) 3RDS TC:8’ -12M HS WALK (3 WALL CLIMB) -6 DL @60% -1 PEG BOARD (5 STRICT CHIN-UP) 3’ REST B) 3RDS TC:12’ -500/400M ROW -6 DL @60% -12 T2B 2.ACC_3X -7 NEG. NORDIC HAMS
HOMEBODY 51. NAP A. Amrap 6′ 5/5 Crab Reach 10 Slow Scapula Push-ups 20 Mountine climbers 10 Slow Air squats B: 4×5’ Amrap Amrap 5′ Max reps Burpees * after every 5 reps – perform 3 sumo DL high pulls! @ single weight / bottle rest 90″ Amrap 5′ Max reps…
HOMEBODY 60. NAP A: 6’ Amrap 12 Dead bug 2/2 Turkish get up 30” Wall seat 20”/20” Single leg plank B: 4 rds 14 Biceps Curl 12 Tempo Goblet Squat (3-1-1) 14 Gorilla row 14 Triceps extension *20”-25” rest btw. sets C: 8’ Amrap 12 Chair step up 8/8 Side Band 16…
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
