SMR + General warm-up + Mobility
A. WU:
Amrap 5′ (easy pace!)
2-4-6-8 … etc reps of:
B. For Quality, 3 sets :
* 60″ rest btw. sets
C. EMOM 15′
W-U_2X -12 ALT DB PULL-THROUGH @PUSH-UP POSITION -8/8 BIRD-DOGS -8 DB WEIGHTED HIP THRUSTS 1.E2MOM 10’ –8/8 SINGLE ARM CHEST PRESSES @ON BOX 22.5/15 2.EMOM 5’ -12 ALT DB SNATCHES @22.5/15 3.WOD_AMRAP 10’ -4 DEVILS’ PRESSES @22.5/15 -6 BOX JUMPS @50/40CM -8 PULL-UPS 4.ACC_2X -20 V-UPS -30” PLANK -30” FLUTTERS
A) gymn + amrap 4′ 6 alt. lateral box steps 9m spider walk 6 x 1 walk out + 2 toe touches 12 alt. 1-legged hip thrust B) 5 x 5/5 zercher box step ups @fatbar, climbing C) E15″ for 16′ 1) 4 burpees 2) 6 jumping lunges 3) 4 empty bar thrusters 4) 6 Vups D)…
63. NAP HOMEBODY A: 3 rds 12 alt. lunges step 24 plank to push up 12/12 one arm deadlift weight (á.víz, kb, db) B: Every 4 min x 5 20 alt. bench row 20 push up 10 triceps kick backs 10 burpee C: 4 rds 10/10 bulgarian split squat 10/10 seated abs circle…
1. 4 rds. * 10 Snow angels * 12 Alt. superman * 14 Hip thrusts * 16 Deadbugs 2. AMRAP 30′ /moderate tempo/ * 14 box steps @db easy DB * 12 Alt. snatches * 300m Row * 14 air squats * 12 sandbag clean (not squat clean) * 200m Run 3. Stretching
A. SMR + Gymnastics B.Warm-up: 3 sets: 3 Deadlift + 3 clean pull + 3 muscle clean + 3 fsq + 3 strict press @ empty BB 20″ HS hold 8 abmat sit-ups 8 alternating box step-ups C. For time: Buy-in: 25 Target Burpees Then: 3 rounds of: 20 Power clean @ 35/50kg 15 HSPUs or…
SMR + General warm-up + Mobility A. 3 sets: 8/8 single leg RDL @ light KB 8/8 single-arm bent over row @ KB 14 alt. arm-leg raises in superman hold B. Lifting: FSQ, Deadlift ~ 1. FSQ – Every 2′ x 5 sets 4 reps @ increasing weight ~ 2. Deadlift Emom 6′ …
