WARM-UP
A. AMRAP 5’
20 HIGH KICKS
5/5 SIDE LUNGES
5 HPSN @BB
5 BOX JUMPS @50/40
B. AMRAP 5′
5 DOWN-UPS
3 DL @INC W TO 60%
STRENGTH
DL_E90”
6X3 @80%
WOD
AMRAP 4X3’/1’R
3 HPSN @40/30
6 PUSH-UPS
9 BJ @60/50
(B: 3-3 HANG KB SNATCHES, @50/40CM BOX ; RX: @50/40 ON BB ; @75/60CM BOX)
ACC_3RFQ
10 DB FRONT RAISES
10 DB LATERAL RAISES
40 SHOULDER TAPS
SMR & GYMNASTIC & MOBILITY A: 3 rds 50 mountain climbers 50 high knee simple under 10 get up jhonnie B: BB warm up „The Hammy” 1000 m row 7 sq clean and jerk 15- 60 kg, or du kb, CT: 14 sq wall/slamball clean and jerk 6-15 50 push up 7…
A) gymn + amrap 5′ 10m bear crawl 5m walking lunges 5m inchworm 30m run B) barbell warm up… daily max in 10 mins : 3 deadlifts + 2 hang squat cleans + 1 stoh C) E30″ for 6′ 1 clean & stoh @80-85 % of B D) Amrap 4′ 4 pull-ups 4 burpees 4…
CROSS SMR + General warm-up + Mobility A. 3 sets: 5/5 windmill @ light KB 5 Goblet Squat with 2″ hold at bottom pos. 5 High Pull + 5 Muscle Snatch @ empty BB B. Lifting – Snatch 2 x Emom 4 ‘ @ + 1 movement each minute: Minute 1: 1 Snatch DL + 1…
WARM-UP A. AMRAP 6’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 10 ALT LUNGE STRETCH 5/5 SIDE LUNGES 5/5 WINDMILLS 30” JUMP ROPE B. AMRAP 6’ 3 BSQ @INC W TO 70% 4/4 SINGLE ARM DB THRUSTERS STRENGTH BACK SQUAT_E90” 6X2 @85% WOD_FOR TIME_TC:12’ 175 DU 65 DB (2) THRUSTERS…
SMR + General warm-up + Mobility A. 3 sets 12 snow angels 6/6 windmill @ light KB, 8-12kg 6/6 cossack squat w/ KB in goblet hold B. Lifting – Snatch complex Empty BB warm-up then, In 8 minutes find your max weight: 1 Snatch + 1 hang snatch + 1 tng snatch ~ Snatch…
SMR + General warm-up + Mobility A. 3 sets : 1’ cardio machine 8/8 bird dog 5 inchworm w/ alt toe touches B. Lifting – Clean, FSQ Empty BB warm-up , ~ Emom 5’ 3 tng power clean @ increasing weight rest 2’ – increase weight! ~ Every 30” x…
