SMR + General warm-up + mobility
A.
3 sets:
B. Lifting – BSQ, Deadlift
1.Back Squat – Go every 2 minutes:
2. Deadlift – Every 30″ x 8 sets
C.
Amrap 10′
1-1, 2-2, 3-3 .. etc reps of
Push Press @ 25/40kg
Burpee Box jump-overs
SMR + General warm-up + Mobility A. 3 sets: 6/6 suitcase DL @ 1 x KB 6/6 Strict Press @ KB 15″ superman hold B. Strength – Deadlift, Strict Press Empty BB warm-up ~ Deadlift – Every 90″ x 5 sets 4 reps @ increasing weight ~ Strict Press – Emom 5′ 3…
HOMEBODY 56. NAP A: 3 easy rounds of 10 jumping squat 10 push-ups / kneeling push-ups 20 hops in place 30″ plank B. For time: 21-15-9-15-21 Thruster @ weight / object V-ups *30 lateral hops over weight / object after each set (150 full reps) C. 3-4 sets / 1′ rest…
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
HOMEBODY 72. NAP A. 3 rds 10/10 side plank hip lift 10 reverse snow angel 3 walkout 5/5 alternating toe touch in push up position B. Every 2’ x 5 rds 7/7 single arm push press 7/7 windmill 7 push ups C. 4 rds for time 15 russian swing 10 HR push ups 15 air…
W-U_3SETS/1’ -30” JUMPING @ARMWORK! (NO HEEL CONTACT) -10/10 STANDING PSOAS MARCHES (EXPLOSIVE) -10 HIGH INTENSE SHUTTLE RUNS 1.WOD_TC:34’ 3X/2’ -1200M RUN (1500/1200M ROW) -75 DU -25 JUMP SQUATS 2. ACC 3X -20” ACTIVE HANG -20” REST -20” DUO KB BOTTOM-UP HOLD @12/8 -20” REST
W-U A. AMRAP 4’ 10 SHOULDER TAPS 10 PLANK TOE TOUCHES 5 SDHP @BB 10 HIGH KNEES 5 JUMP SQ B. AMRAP 6’ 3 BSQ @INC W TO 60% 10 SIT-UPS 5 PULL-UPS STR_ BSQ_E90” 6X2 @75% WOD AMRAP 15’ 15 SDHP @40/25 BB 30 SIT-UPS 15 PULL-UPS (B: EMPTY BB, CRUNCHES, BANDED ;…
