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 ROWER
10M HSW (B: 2X REVERSE BEAR CRAWL)
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…
1. Activation / Tabata Style 20″ work- 10″ rest A. Squat @ easy!! dumbbell behind neck B. Tuck- up 2. Gymn. / 4 rds. / 1’30” rest btw. sets * 1 Strict RMU / Kipping * 3 Strict HSPU / Kipping * 10 Weighted sit-ups 3. Clean & Jerk / 5 sets 2 Squat Cleans + 1…
SMR & GYMNASTIC & MOBILITY A: 3 sets 10-10 m monster walk 30-30 sec super star side plank position elbow to knee 10/10 dumbell row in tiger position 10 alt goblet cossack sq B: Bsq: Every 3 min x4 8 reps pause 32×1 60% C: 24-18-12 Alt. Kettlebell dead clean & jerk 8-24 kg T2b…
BB W-U_UNBROKEN 6 RDL 6 HIGH PULLS 6 MUSCLE CLEANS 6 FRONT SQ 6 PRESSES 6 PUSH JERKS 1.DEADLIFT -E2MOM 6’_4 REPS @80% 2. C&J (PC+PJ) EMOM 4’ -2PC+2PJ_TNG @50-55-60-65% E2MOM 6’ -2PC+1PJ_NO TNG @75-75-80% 3.DEF. CLEAN PULL -E2MOM 6’_3REPS @105% OF 1RM PC 4.FR SQ @EXPLOSIVE CONCENTRIC PHASE! -E3MOM 9’_7REPS @70% 5.ACC_ REV TABATA…
SMR & GYMNASTIC & MOBILITY A: 3 sets 16 dead bug 16 alt romanian dl easy kb 16 alt crab kicks B: 4 sets 4-10 rope& bar pull up 4-10 barbell z press C: „Nyami” 24 alt kb thruster 8-24 kg 48 russian swing 8-24 kg 24 burpee 16;16;16 10;10;10 D: 75 Oh…
W-U_2X -10 BANDED PULL-APARTS -5/5 SUITCASE DL @20/12 (1KB) -30 JUMPING JACKS 1.WOD_EMOM 15’ -10 GOBLET SQ @20/12 KB -15 PUSH-UPS -10/10 REV LUNGES @20/12 KB FRONT RACK HOLD -10/10 KB ROWS -30 DU 2.WOD_FOR TIME TC:10′ 21-15-9 -LATERAL BURPEE OVER THE ROWER -AMERICAN SWING @20/12 KB -CALS ROWING 2.ACC_3SETS -10/10 HALF KNEELING BANDED WOOD-CHOPS @EXPLOSIVE
