SMR+ General warm-up + Mobility
A.
3 sets:
B. Gymnastics – HS walk
C. Lifting – Push Press / Bent over row
Empty BB warm-up, then:
EMOM 6′
+
3×10 Barbell bent over row @ same weight
D.
For time:
15-12-9-6
Hang power clean @40/60kg
30-24-18-12
Wall Balls @ 6/9kg
E.
Accumulate:
2 minutes Farmer hold @ 2 x heavy KB
W-U_3SETS/1’ -30”/30” ROTATION SIDE PLANK -15M REV BEAR WALK -30 JUMPING J 1.WOD_ 4RDS FT TC:27’ @U GO-I GO_PARTNER WORKOUT -12M HSW (6-6) -12 HEAVY SANDBAG OVER THE BARBELL @BB IN RACK -12 THRUSTERS @52.5/40 -6 ROPE CLIMB -60 DU -24M ZERCHER CARRY @52.5/40 2.ACC 3X -7 HAMS WALK-OUTS
A) gymn + 3 rnft: 7 tempo air squats (3-2-x-1) 7 hindu push ups 7 hip thrusts 7 ring rows B) For time: 10-9-8-7-6-5-4-3-2-1 HSPU (rx:strict) 1-2-3-4-5-6-7-8-9-10 Pull-ups (rx:strict) C) Back Squat 4×2 @90% D) Amrap 3′ 3 burpees 5 V-ups E) 3 x 20m/20m dual KB Carry R:farmer L:Front rack, then change
A) gymn + amrap 6′ – 9 air squats – 30 jumping jacks – 9 atomic sit ups @10/5 – 30 mountain climbers B) EMOM 12′ – 3 sets 1) max out: slam ball or sand bag over the shoulder 2) rest 3) max out: t2b 4) rest C) work up to heavy in 12…
SMR + General warm-up + mobility A. 2 sets @ light KB – 8/12kg 6/6 Single-arm R. swing 6/6 Singel-arm front rack squat 6/6 Single-arm strict press 6/6 Single arm bent over row B. Lifting – Clean complex 1. In 8 minutes find your max weight: 1 hang clean + 1 front squat + 1…
CROSS SMR+ General warm-up + Mobility A. 3 sets: 8 Cuban Press @ 2 x 1,25kg plate (https://www.youtube.com/watch?v=XpcOM9Np9LQ ) 8/8 Bird Dog 8/8 Cossack Squats B. Lifting – Snatch Warm-up with empty BB…. then, Emom 8′ 1 power snatch + 1 hang power snatch + 1 OHS ( @60% of your 1RM , women:…
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
