WARM-UP
A. AMRAP 6’
15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ
20 ALT PLANK TWISTS
20” ACTIVE HANG
20″ HS HOLD
WOD_2 PERSON TEAM
FOR TIME_ TC:25′
90M DUO DB OH CARRY @22.5/15
80 SIT-UPS
70 SYNCHRO JUMP SQUAT
60 T2B
50 DUO DB THRUSTERS @22.5/15
40 DUO DB DEADLIFTS @22.5/15
30 BURPEE GET OVER DUO BOX @120/100CM
20 SANDBAG OVER DUO BOX @EXTRA HEAVY
(B:DB @15/10, HOLLOW-ARCH ; RX: DB @30/22.5, 40 BMU FOR T2B)
ACC
EXTRA HEAVY SANDBAG BEAR HUG HOLD
4X
45”ON
45” OFF
CROSS SMR + General warm-up + Mobility A. 4 x : 20″ work / 10″ rest and change – @ easy pace ( 8 total minutes) Air squat Hand walkout Mountine Climber Reverse burpee B. Strength Rotate between these 4 stations x 3 sets: *rest about – 30″- 45″ btw. stations KB floor press @ double KB…
Week 5 A.: 5’ Amrap 15”/side Side plank Rotation 25” wall sit alt. leg raises 12 Alt. superman 10 Downward dog toe touch B.: STR. E2MOM Cyclist Front Squat 5,5,4,4,3,3 reps, rest 90” Tempo 3035 3 – Moving down, use…
Week 6 A.: 6’ Amrap 15”/side Goblet Pulse Split Squat @easy weight 8 Hollow rock 12 Alt. superman 10/side Side Plank Clams B.: STR. Cyclist Front Squat 4,3,3,2,1 reps, Tempo 2033 2 – Squat to the 1/4, Hold for 2 seconds! 0 –…
W-U_3’ CONT. WORK (3X) @EASY! -15”JUMPING J -15”LONG STRIDERS -15”MOUNTAIN C -15”AIR SQ 1.WOD_27’ AMRAP @STEADY STATE ZONE! (NASAL BREATHE, VERY EASY PACE) -24 AIR SQ -24/20 CALS ROW -24 ALT REV LUNGES -24/20 CALS ROW -12/12M ASSIMETRIC CARRY /OH12KB-FARMER24KB @DAMPER 1-2 ON CARDIO MACHINES 2.ACC_3SETS -10 BAT-WINGS -10 ALT SIDE PLANK TURNS
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…
W-U 3X/1′ -10 RKBS -5/5 KNEELING PRESSES -10 GOBLET SQ 1.WOD AMRAP 28’ @EASYYYYY -10 WB -5 RING DIPS -12M ASSIMETRIC KB WALKING LUNGES -12M ASSIMETRIC KB WALKING LUNGES (12UP/16DOWN) -24/20 CALS SKIERG (ROW) 2.ACC -ACCUMULATE 3’ HOLLOW HOLD @MEDBALL ON ABS
