SMR
+
A. 3 sets @ easy pace
B. Amrap 20′ @ moderate pace
C. Emom 6′ – 3 sets
SMR+ General warm-up + Mobility A. 3 sets: 5 scapula pull-up with 2″ pause at the top position 8/8 Bird dog 8/8 cossack squats- slowly! B. Gymnastics – Pull-up 3 sets, for quality: Max reps strict pull-up (use band if needed) followed by max reps of kipping / butterfly pull-up C. Lifting – FSQ , Split…
1. Activation 2 rds: * 200m Jogging * 10 Stiff leg deadlifts @easy db KB * 10 Bench presses @easy db KB 2. Back Squat 3×5 Jumping squats @20% of 1RM Back Squat Find your heavy single, then 3×5 @80% of 1RM Back Squat 3. Squat Snatch 5×2 /No TNG/ @75% 4. 10 Rounds For Time…
WARM-UP A. AMRAP 6’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 20 ALT PLANK TWISTS 20” ACTIVE HANG 20″ HS HOLD WOD_2 PERSON TEAM FOR TIME_ TC:25′ 90M DUO DB OH CARRY @22.5/15 80 SIT-UPS 70 SYNCHRO JUMP SQUAT 60 T2B 50 DUO DB THRUSTERS @22.5/15 40 DUO DB DEADLIFTS @22.5/15…
W-U A. AMRAP 4′ 10 HIGH KNEES 5/5 SIDE LUNGES 5 DOWN-UPS 5 HPC @BB 5 PP @BB B. AMRAP 6” 3 BURPEE BJO 3 DL @INC W TO 60% STR_ DL_E90” 6X2 @75% WOD_FT_TC:14’ 3-6-9-12-9-6-3 PC+J @60/40 BURPEE BJ OVERS @60/50 (B: 16/8 DUO KB, 50/40CM BOX ; RX: @70/50, 75/60CM BOX)…
WARM-UP A. AMRAP 6’ 20 HIGH KNEES 20 BUTT KICKS 5/5 SIDE LUNGES 5 DOWN-UPS 5 STIFF LEGGED RDL @BB 5 HPC+J @BB B. AMRAP 4’ 3 DL @INC W TO 70% 5 PULL-UPS STRENGTH DEADLIFT_E90” 6X2 @85% WOD_FT_TC:13’ 21-15-9 CLEAN & JERK @50/35 PULL-UPS WB SIT-UPS @9/6 (B: BB @35/20, RING ROW,…
WARM-UP AMRAP 10’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 8 INCH WORMS 8 DB SNATCHES @22.5/15 8 RING ROWS 16 ALT BOX STEP-UPS @50/40 8 SIT-UPS 4/4 DB SINGLE ARM THRUSTERS @22.5/15 WOD_2 PERSON TEAM AMRAP 28’ 40 DB(1) LOW BOX STEP-UPS @22.5/15 40 WALL BALL PARTNER SIT-UPS @9/6 40…
