SMR + General warm-up + Mobility
A.
3 sets:
B. Strength – Deadlift, Strict Press
Empty BB warm-up
~ Deadlift – Every 90″ x 5 sets
~ Strict Press – Emom 5′
C. WOD
4 rounds for time, Tc: 15′
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,…
SMR+ General warm-up + Mobility A. 3 sets: 8/8 KB halos @ light weight 12 Hollow rocks 20″ HS hold at wall B. Gymnastics – HS walk 4 x max distance / 60″-90″ rest btw. attempts OR practice C. Lifting – Push Press / Bent over row Empty BB warm-up, then: EMOM 6′ 4 reps…
1. Activation / Half Tabata 20″ work/ 10″ rest a. Reverse lunges @just barbell b. V- ups 2. Gymnastics / E1’30” for 7’30” * 12 Weighted sit- ups * 3-5 Strict HSPU * 3-5 Strict ring pullups 3. Split jerk from ground / For time / TC: 8 min 2 @85% 4 @80% 6 @75% 8…
WU.: 3 rds 10 alt. superman 6/6 single leg Glute bridge @ at 6 hold 10” on top 12 Dead bug A.: 6 sets of every 75” 1 Snatch Grip Deadlift 1 Snatch Grip High Pull 2 Low Hang Power Snatch * same weight 55-60% of 1RM of Power snatch B.: Every…
CROSS SMR+ General warm-up A. Amrap 6′ 30″ easy single-unders 10 banded good mornings 8/8 windmill- no weight! B. Every 30″ for 25 minutes ( 10 total rounds) – change stations every 30″ 8-10 Russian swing @ moderate weight ( women: max 16kg, men: max 24kg) 20″ single or double unders 8-10 KB sumo DL…
SMR & GYMNASTIC & MOBILITY A: 3 sets 6 snow angel + joga push up 8 / 8 one leg rdl 10 barbell press behind neck B: E2mom x 5 focus on a technique max load 60% 1 pause power clean 2 sec pause catch position 1 squat clean 1 pause jerk…
