SMR +
A. Warm-up:
2 sets of :
B. 3 x AMRAP 6′ / 2′ rest between
1.
2.
3.
C. 3 sets, for quality
SMR + General warm-up + Mobility A. 3 sets: 10 Scapula pull-up 12 Ring row 10 V-ups B. Gymnastics: Strict Pull-up 4 x Max reps , 60″ rest C. Strength: 4 sets, for quality . rest 60″-90″ 8 Barbell Z-press @ medium weight 14 alt. KB gorilla row 15 Band pull-apart D. Conditioning Amrap…
WARM-UP A. AMRAP 6′ 1’ SKI/ROW 20 SHOULDER TAPS 10 ALT V-UPS 10 SCAP PULL-UPS 5 HPC @BB 5 PUSH JERK @BB B. AMRAP 4’ 5 BSQ @INC W TO 60% 20” HOLLOW-ARCHES STRENGTH BACK SQ_E2MOM_10′ 5X4 @80% WOD_AMRAP 12’ 15 T2B 12CALS SKI/ROW 9 PC+J @50/35 (B: HOLLOW-ARCH, KB PCJ ; RX:…
SMR + General warm-up + Mobility A. 3 sets : 5/5 Single-arm KB OH sit-up + press 8/8 Single leg hip thrusts 20″ superman hold B. Lifting – Clean & Jerk Empty BB warm-up then, ~ Go every 2 minutes: 10-8-6-4-2 reps of: Clean & Jerk @ increasing weight in each round ~…
WARM-UP AMRAP 8’ @EASY 1’ SKI/ROW 5 DOWN-UPS 5 INCHWORMS 10 JUMP SQ 5 HPC @BB 5 PP @BB WOD_2 PERSON TEAM AMRAP 24’ 1K/800M ROW 40 SYNCHRO PUSH PRESSES @30/20 _SYNCHRO ON TOP 40 SYNCHRO SIT-UPS 40 SYNCHRO HANG POWER CLEANS @30/20 _SYNCHRO ON SHOULDERS (B: @EMPTY BB ; RX: @SAME WEIGHT, BUT PUSH…
A) gymn + 3 rounds: – 60m shuttle run – 6 jumping squats – 6 hindu push ups B) Amrap 18′ 400m row 10 alt. shrimp squats 5 m hsw (open: 10 steps HS march) C) 5×7 banded deadlift, climbing D) 2 x 30 UB abmat sit ups
HOMEBODY 58. NAP A. Amrap 6′ 10/10 cossack squats 8/8 Bird Dog 20″ HS hold / pike push-up hold 15″ high knee + 15″ high heel run in place B. Every 2′ x 10 sets (as fast as possible) 20 Jumping jacks 15 Air Squat 10 Sit-ups 5 HSPU / Push-ups …
