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 ; RX: 50/35 ON BB, STICK OH SU; 10 BMU)
ACC_3RFQ
10 REV FLIES
10 UPPER BODY SUPERMANS
10M HSW
(B: 20M REV BEAR CRAWL ; RX: SAME)
CROSS SMR + General warm-up + Mobility A. Amrap 6′ 6/6 crab and reach 12 snow angel 5 reverse burpee 20″ superman hold B. EMOM 12′ – 4 sets 1. 15″-20″ active hang on bar + 15″-20″ HS hold at wall 2. 5 Deadlift + 5 Power clean + 5 Press @ empty! BB (Basic:…
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…
SMR & GYMNASTIC & MOBILITY A: AMRAP 7′ 6 yoga push up 8 medball cluster 10 ring row 12 reverse lunges B: Kötsüg Türk 5.0 Every 6 min x5 250/200 m row 10 Hspu 50 du 10 C2b 250/200 m row In the remaining time until 5min max reverse lunges oh plate…. C:…
SMR + General warm-up + Mobility A. 3 sets: 14 Alt. arm – leg raises in tall plank pos. 10 Barbell good morning 15 Band pull-apart B. Lifting – Deadlift Every 90″ x 6 sets – Pause Deadlift – with 3″ pause below knee * 4 reps @ same weight + Barbell Good Morning –…
1. Act. 3 rds. * 20″ Squat hold * 20 Alt. superman * 20 Hollow rocks 2. Clean / E1’30” for 7’30” * 1 Power clean + 1 Hang p. cl. + 1 Push jerk @2x @75%, then 3x @80% 3. Front squat / E1’30” for 7’30” 5x 4 @80% 4. For Time 2 rounds…
W-U A. AMRAP 6’ 1’ROW 5 DOWN-UPS 5 PLANK TOE TOUCHES 10 HIGH KNEES 5 JUMP SQ B. AMRAP 4’ 5 BSQ @INC W TO 50% 5 BURPEES STR E2MOM 10’ 5 PAUSE BSQ @1”_60% WOD_FT_TC:8’ 20 BURPEE OVER ROWER 500/400M ROW 20 BURPEE OVER ROWER /B: STEP OVER – RX:+20%/ ACC_3RFQ…
