WARM-UP
A. AMRAP 6’
20 HIGH KNEES
20 BUTT KICKS
5/5 SIDE LUNGES
5 DOWN-UPS
5 STIFF LEGGED RDL @BB
5 HPC+J @BB
B. AMRAP 4’
3 DL @INC W TO 70%
5 PULL-UPS
STRENGTH
DEADLIFT_E90”
6X2 @85%
WOD_FT_TC:13’
21-15-9
CLEAN & JERK @50/35
PULL-UPS
WB SIT-UPS @9/6
(B: BB @35/20, RING ROW, BALL @6/4 ; RX: BB @60/45, 12-9-6 BMU, BALL @12/9)
ACC
4X15 BB FLOOR PRESSES @YOUR CJ WEIGHT FROM WOD
A) gymn + amrap 6′ – 10 cal easy row – 20 deadbugs B) 5 rft: – 10 T2B – 25 DUBS – 5 squat cleans @50-60-70-80-90/35-40-45-50-55 /Rest 1′ btw sets/ C) Emom 7′ 3 push jerk @ 70% E) 50 banded pull apart
A) gymn + games B) ‘Zeus’ in pairs (change anyhow) 3 RFT: – 30 WB – 30 SDHP @42/30 – 30 Box Jumps – 30 Push press @42/30 – 30 cal row – 30 Push ups – 10 Back squats @bw (avg.) C) long streching
A) gymn + 200 simple unders *E30″ : 1 V-ups B) EMOM (40″ work – 20″ rest) 21′ – 3 sets 1) Slam ball over the shoulder @heavy 2) GHDSU 3) STOH @60/40 4) DU 5) Assbike 6) Burpee pull-ups (rx:c2b) 7) Walking lunges @doubleKB, 2×20/12 C) 5×5 tempo deadlifts, across (4-0-X-1)* *X = ½…
1. Act. 2 rds. * 20m Bear walk * 20 Butterfly situps * 20m Tiger walk * 20 Bird-dog 2. Partner Wod / „You go-I go” 10 rounds for time (5-5 rds.) * 20 cals row * 15 target burpees * 10 thrusters @45/35 or db KB 3. Stretching
CROSS SMR+ General warm-up + Mobility A. 3 sets: 8 Cuban Press @ 2 x 1,25kg plate (https://www.youtube.com/watch?v=XpcOM9Np9LQ ) 8/8 Bird Dog 8/8 Cossack Squats B. Lifting – Snatch Warm-up with empty BB…. then, Emom 8′ 1 power snatch + 1 hang power snatch + 1 OHS ( @60% of your 1RM , women:…
WARM-UP AMRAP 10’ 20 HIGH KICKS 5/5 SIDE LUNGES 5 DOWN-UPS 5 HPC @INC W TO WOD 5 JUMP SQ 5 PULL-UPS WOD AMRAP 4X4’/3’R 20/16CALS ROW 10 PULL-UPS 5 PC @70/45 MAX REPS BURPEE OVER BB ACC_3RFQ 30” HANG FROM CAGE 1’ PLANK 30” HOLLOW HOLD
