WARM-UP
AMRAP 10’
15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ
8 INCH WORMS
8 DB SNATCHES @22.5/15
8 RING ROWS
16 ALT BOX STEP-UPS @50/40
8 SIT-UPS
4/4 DB SINGLE ARM THRUSTERS @22.5/15
WOD_2 PERSON TEAM
AMRAP 28’
40 DB(1) LOW BOX STEP-UPS @22.5/15
40 WALL BALL PARTNER SIT-UPS @9/6
40 SINGLE ARM THRUSTERS @22.5/15
40 PULL-UPS
40 DB SNATCHES @22.5/15
(B: DB @SCALE AS NEEDED ; RX: DB @30/22.5)
ACC_3RFQ
10 DB STIFF LEGGED RDL
30”/30” SIDE PLANK
30” HANG FROM CAGE
HOMEBODY 55. NAP A: Mobility Gymn 10′ B: Emom 30′ 40″/20″ Overhead lunge Upper back superman Deck squat Copenhagen plank (L) Reverse snow angel Copenhagen plank (R) C: Accessory 3×10/30″ Reverse flies @bent over 3×20″/20″_20″ Star side plank
W-U_2X -30” HS HOLD AT WALL -5 ACTIVE STRICT HOLLOW-ARCHES -5 BROAD JUMPS THEN WARM-UP TO DEADLIFT @60% 1.WOD FT A) 3RDS TC:8’ -12M HS WALK (3 WALL CLIMB) -6 DL @60% -1 PEG BOARD (5 STRICT CHIN-UP) 3’ REST B) 3RDS TC:12’ -500/400M ROW -6 DL @60% -12 T2B 2.ACC_3X -7 NEG. NORDIC HAMS
CROSS SMR + General warm-up + Mobility A. 2 sets 1′ easy cardio machine 15 scapula pull-up 10/ 10 bent over snow angel @ 1,25kg plate ( https://www.youtube.com/watch?v=dvQ8NqHvkyA ) B Lifting – Push Jerk from rack Every 90″ x 5 sets 3 reps with 2″ pause in catch position ( not TNG! ) @ increasing weight –…
Week 2 A.: 3 rds 10-10 X Band Walks 10 superman 8 Kang squat 10 Plank Jack B.: 3 sets 2×16/12 kg 8 Dual KB R. Swing 6 Dual KB Snatch High Pull 8 KB Push-Ups * rest 40” C.: Emom 20’ 1. 210/180 m Row 2. Max Deadlift (work through the…
A) gymn + 3 rounds – 10 alt. crab & reach – 10 alt. reverse lunges – 30″ plank – 10 ankle taps in push up pos. B) 3 x 13 UB! strict pull-ups (use optimal band) C) daily max 1 power snatch + 2 tng squat snatch + 4 ohs (open:1 power snatch + 3 ohs)…
W-U_3SETS/1’ -10 EMPTY BB RDL -5 DIAMOND PUSH-UPS -45” SU 1.WOD_ CHIPPER IN PAIRS -60 SIT-UPS -50 SDHP @45/30 BARBELL -40 BOX JUMPS -30 RING DIPS -20 PULL-UPS -100 DU -1000/800M ROW -100 DU -20 PULL-UPS -30 RING DIPS -40 BOX JUMPS -50 SDHP @45/30 BARBELL -60 SIT-UPS
