Week 3
Wu.: 5’ Amrap
5 Goblet Kang Squat @easy weight
10 m Tiger walk
25” wall seat
10 Alt. Superman
A.: 9’ Emom 45”-15”
WB Squat Clean
10 MC + 2 Down up
4 Wb R. Twist + 4 Wall Ball sit up
B.: 6 rds TC_18’
500/420 m row * nasal breath
*rest 60” btw. rds.
C.: 20-16-12
Superman
Crunches
*no rest
1. Activation 3 rounds: * 200m row /easy tempo/ * 10 romanian deadlifts @2x easy dumbbell * 10 bench presses @2x easy DB 2. ” Strenght Work” 3x 10 unbroken!! strict pullups 3x 8 pushups unbroken!! – 2″ pause at bottom /kneeling pushups 3. Squat Snatch 5x 3 position squat snatch – floor- knee- hip…
HOMEBODY 71. NAP A. 3 rds 10 scapula push ups 12 hip thrust + 10” hold at the top 10 alternating leg raise in tiger crawl position B. 4 rds for quality/ 1’ rest btw rounds 7/7 reverse lunge steps, bottle/kettlebell in goblet hold 7/7 single leg roman deadlift 30” superman hold C.12’ amrap: ladder…
WARM-UP AMRAP 8’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 4X10 LEG SWINGS 20” HS HOLD 10 JUMP SQ 5/5 DB PP WOD AMRAP 25’ 30M DB (1) WALKING LUNGES 15/15 SINGLE ARM DB PUSH PRESSES 15 BURPEES 30 ALT DB SNATCHES @DB 17.5/12.5 (B: @12.5/8 DB ; RX: 22.5/17.5 DB)…
CROSS SMR + General warm-up + Mobility A. 3 sets: 10 wall facing OH squat @ pvc 8 Cuban press @ 2×1,25 plate ( https://www.youtube.com/watch?v=XpcOM9Np9LQ ) 20 alternating shoulder taps in tiger position B. Lifting – Snatch Empty BB warm-up … then, Emom 5′ 1 snatch deadlift + 1 power snatch + 1 hang power snatch +…
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…
SMR+ General warm-up + Mobility A. 3 sets : 8/8 cossack squats 16 deadbug 8/8 single-leg hip thrusts B. Strength – Barbell Box step-up (back rack position) 4 x 8/8 @ increasing weight – 60″-90″ rest btw. sets – Romanian Deadlift 3 x 10 @ same weight C. Amrap 12′ 2-4-6-8-10..etc reps of:…
