WARM-UP
AMRAP 8’
20 HIGH KNEES
20 BUTT KICKS
5/5 SIDE LUNGES
5 BURPEE PULL-UPS
5 STIFF LEGGED RDL @BB
5 HPC+J @BB
STRENGTH_TC:22’
FIND YOUR DEADLIFT MAX
CONDITION IN 10′
E2MOM @BB 50/35
5X DT
12 DEADLIFTS + 9 HANG POWER CLEANS + 6 PUSH JERKS
ACC_3RFQ
10M BACK RACK LUNGES @50/35
10 FLOOR PRESSES @50/35 NARROW GRIP
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 –…
BB W-U_ 1.PRE-LIFTING -SN GRIP PP + OHS 3X2+2/1’ @50% OF 1RM SQSN 2.PSN EMOM 4’ -3REPS_TNG @50-55-60-65% E2MOM 6’ -2REPS_NO TNG @75-75-80% 3.DEF. SN PULL -E2MOM 6’_3REPS @105% OF 1RM PSN 4.BSQ @EXPLOSIVE CONCENTRIC PHASE! -E3MOM 9’_7REPS @70% 5.WOD_3RDS FT_TC: 9’ -10 ALT DB PSN -10 LAT BURPEES -10 ALT DB HANG CJ -10…
1. 3 rounds not for time * 16 dead-bugs * 16 bird-dogs * 8 down- ups 2. You can practice anything in 10 min. /HSPU, HSW…/ 3. AMRAP 30′ / Easy pace. * 200m Run * 20 Walking lunges * 10 Burpee box overs @100/120cm * 15 Abmat situps 4. Stretching
SMR + General warm-up + Mobility A. 3 sets: 10 wall facing OH squat @ pvc 10 upright row @ 2x 2,5kg plate 12 alternating shoulder taps in tiger position B. Lifting – Squat Snatch , BSQ Empty BB warm-up .. then; 1. Squat Snatch Emom 6′ 1 squat snatch + 2 hang squat snatch @ increasing weight…
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
Week 6 A.: Amrap 5’ 4/side Windmill Kb press @easy weight 6/side KB High pull @easy weight 14 Low switch Goblet Cossack squat @easy weight 10 Dead bug B.: 5 rds TC_15’ 30” row* target 60% 4 Lateral burpee over the rower 20” row *target 80% 6 Double DB Thruster 2×15-17,5kg/10-12,5kg 8 Diamond…
