Week 3
Wu.: 6’ Amrap
20” HS Hold
15 m R. Bear walk
10/side step Mini Band Sidewalk
10 Superman
A.: 6 rds 20” work
1. Air squat
2. Plank
3. Down up
4. Hollow rock
5. Rest
B.: 18’ Amrap
30m Farmer carry
30m shuttle run
7 Target burpee
750m row
C.: 3-4 rds
10 Zottman Curl
30” rest
14 Reverse fly
30” rest
14 Chest fly
30” rest
1. Activation / 3 rounds * 10 Jumping squats * 10 alternate shoulder taps / push- up pos./ * 30 russian twists @10/5 plate 2. Gymnastics /4 rounds / 1 min rest between sets * 10 Strict presses @30/20 * 6 m Handstand walk / Wall walk 3. Push Press / For time…
SMR & GYMNASTIC & MOBILITY A: 2 sets 3 min cardio machine 2 min bear walk 1 min jumping jack B: „BájBáj Kotsog Turk” Buy in: 10 wall climb burpee 3 rds 10 back down run in hall / 1000m row 111 simple under 55 cal row 44 russian swing ct:8-12 sc:12-20…
1. Activation 3 rounds * 15 Jumping squats * 16 Alt. shoulder taps * 30 Hip twists @ plank pos. 2. Gymnastics / E2′ for 8′ * 10 unbroken strict presses * 30″ Handstand hold 3. 3 Rounds for time * 5 Burpee Pull-ups * 5 Squat cleans @85/65 * 10 Box steps @db 15/10…
WARM-UP AMRAP 8’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 16 SHOULDER TAPS 8 PUSH-UPS 8 RING ROWS 8 BOX JUMPS @50/40 8 SHUTTLE RUNS @10M WOD_TC:24’ 5RDS_FOR TIME 16 SHUTTLE RUNS @10M 16 PULL-UPS 16 HR PUSH-UPS 16 BOX JUMPS @60/50 (B: RING ROW, BOX @50/40 ; RX: C2B, BOX…
W-U_3SETS/1’ -6 PIKE PUSH-UPS -30” DU -10/10 PSOAS MARCHES @HEELS ON BENCH 1.EMOM 7’ -7M HSW 2.WOD_RUNNING 4X/2’ 800M @EASY + 200M @MAX EFFORT (IF IT IS RAINING! ROWER 1000M + 250M) 3. ACC_3SETS –12/12 ROTATIONAL SIDE PLANK -15/15M FARMER CARRY WITH 1 BARBELL WITH PLATES
1. Activation / 3 rds. * 200m Run * 10 Romanian DL @2×20/12.5 * 10 Bench Presses @heavy db DB 2. Upper Body / EMOM 6′ Odd: 11 unbroken strict pullups Even: 7 strict ring/box dip 3. Snatch – 5x 2 pos. squat snatch /floor, knee @70-75% – 3x 1 squat snatch @80% 4. For Time…
