WARM-UP
A. AMRAP 6′
1’ SKI/ROW
20 SHOULDER TAPS
10 ALT V-UPS
10 SCAP PULL-UPS
5 HPC @BB
5 PUSH JERK @BB
B. AMRAP 4’
5 BSQ @INC W TO 60%
20” HOLLOW-ARCHES
STRENGTH
BACK SQ_E2MOM_10′
5X4 @80%
WOD_AMRAP 12’
15 T2B
12CALS SKI/ROW
9 PC+J @50/35
(B: HOLLOW-ARCH, KB PCJ ; RX: 7 BMU, @60/42.5 PCJ)
ACC
5X8 BENT OVER BB ROWS
A. 1. Activation 3 rds. * 8-8 Romanian DL @10/12.5 * 8-8 DB side pulls in tiger pos. * 8-8 Box steps @60/70cm 2. Bench Press 9-7-5 @70% 7-5-3 @75% 5-3-1 @80% 3. For Time 30-20-10 Deadlift @90/60 70/40 Thrusters @43/30 4. Stretching B. 1. Activation 3 rds. 2. HERO WOD „Garry Purdham” AMRAP 31′…
SMR + Warm-up with animal walks 3-5 minutes. A. 2 sets: 10 banded good morning 10/10 bent over single arm row @ light KB 15″ Hollow hold B. 3 x EMOM 8′ / rest 2′ between EMOMs ( 28 mins ) *You can change the order in any way Emom 8′ – 5 Power Cleans +…
SMR + General warm-up + Mobility A. Amrap 6′ 10m spider walk + 10m crab walk 10 kang squats @ PVC 10 (alternating arm) – plank position into push-up position 20 hops in place ( like in jump rope) B. For time: Buy-in: 25 Wall Balls @ 6/9kg then, 10 rounds of: 14 Russian twist @ plate…
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…
SMR + General warm-up + mobility A. Emom 6′ – perform all exercises in the same minute! 15″ easy run in place 8 bent over snow angels- no weight 5 burpee into air squat ( https://www.youtube.com/watch?v=O0ZXrix1_w4 ) B. For 8 minutes @ moderate pace 1′ Cardio machine – you choose 3 Man-makers @ 2xDB ( light/ moderate…
Week 4 Wu.: 3 rds 20” reverse plank alt. leg raises 12 Frog Bridge 10 Ring row 14 Cross Jack A.: 6’ Amrap 12 R. swing 10 Down up 4 Atomic sit up 10 push up B.: 2 rds For Time (with a Partner) TC 25’ 20 Hang Power Cleans 50/32,5…
