WARM-UP
AMRAP 8’
1’ ROW (30”EASY,30”MODERATE)
10 JUMP SQ
10 KB SDHP
10 DECK SQUATS
WOD_2 PERSON TEAM
AMRAP 25’
800/600M ROW
40 SYNCHRO AIR SQ
30 KB SDHP @24/16
20 WALLBALL PARTNER SIT-UPS @9/6
10 WALLBALL DECK SQ @9/6
(B: @20/12 KB, @6/4 WB ; RX: @32/20 KB, @12/9 WB)
ACC
CHINESE PLANK ON BOX
3X
1’ON
1’ OFF
CROSS SMR+ Warm-up + Mobility A. 3 sets: 10/10 Suitcase Deadlift @ light KB 10/10 alt. leg raises in plank position 10/10 bent over scapular retraction @ 1,25kg plate ( https://www.youtube.com/watch?v=RS1_df0xKIE ) B. Lifting – Deadlift A. Work up to about 50-60% of your max (light, moderate weight) , focus on technique B. Every 90″ x…
HOMEBODY 58. NAP A. Amrap 6′ 10/10 cossack squats 8/8 Bird Dog 20″ HS hold / pike push-up hold 15″ high knee + 15″ high heel run in place B. Every 2′ x 10 sets (as fast as possible) 20 Jumping jacks 15 Air Squat 10 Sit-ups 5 HSPU / Push-ups …
1. Warm-up / 2 rds. * 10m Inchworm * 20 Alt. shouder taps * 30 Russian Twist @without weight 2. Push Press / For Time / TC: 8 min 10 @50% 8 @55% 6 @60% 4 @65% 2 @70% Then, AMRAP 2′ * Max reps @75% 3. WOD / For Time TC: 20′ * 50…
WARM-UP A. AMRAP 6’ 1’ SKI/ROW 5 INCHWORMS 10 JUMP SQ 5 BURPEES WOD AT 0:00 40 BURPEES AT 5:00 30 BURPEES 10/8CALS SKI/ROW AT 10:00 20 BURPEES 20/16CALS SKI/ROW AT 15:00 10 BURPEES 30/24CALS SKI/ROW AT 20:00 40CALS ROW ACC 3RDS FOR QUALITY 5/5 SL JUMP FOR HEIGHT 10 HAMS CURLS ON…
1. Activation: Tabata Style / No rest between sets A. Alternating reverse lunge @15/10 DB behind neck B. Alternating V-up 2. Gymnastics / 4 rounds / 1 min rest between sets * 3 Bar Muscle- ups / banded / box * 3 Strict Handstand push- ups / Pike push- ups * 10 Weighted abmat sit-…
HOMEBODY 73. NAP A.For 6 minutes: (3 full rounds) 20″ work / 10″ change Good morning Air squat Walkout Plank B.4 x Amrap 2′ 15 Deadlift @ weight/bottle/heavy object Max reps burpees over the thing you use for the deadlift * Rest 90″ btw. Amraps C.Emom 10′ Odd: 15″-20″ hollow hold + 15″-20″ superman…
