Week 6
WU.: 6’ Amrap
6 Snow angel
6 Superman
10 m Tiger walk
4 Muscle snatch @only BB
5/side Single leg RDL @Easy weight
A.: 6 rds
1 Snatch High pull
1 low hang Power Snatch
1 Hang power Snatch
* increase weight every rds
* rest 90”-120”
B.: 5 rds TC_18’
5 Strict T2B
8 Sb over the shoulder
8 Down Up
30m Farmer carry
80/100/120/100/80 DU
C.: 3-4 rds
8 Zottman Curl
Week 3 Wu.: 6’ Amrap 10 Scapular Pull-Ups 15”/side Single arm High Plank 10 crab Bridge 12 Alt. superman A.: Emom 9’ 45” work – 15” rest Max Alt. R. Lunges Max MC Max Cross crunches B.: FT 3 rds 1 Rope Climb 6/side KB Hang clean 16/12 kg 12/18/24 Abmat…
CROSS SMR + General warm-up + Mobility A. 2 sets 1′ easy cardio machine 15 scapula pull-up 10/ 10 bent over snow angel @ 1,25kg plate ( https://www.youtube.com/watch?v=dvQ8NqHvkyA ) B. Gymnastics Strength Strict Pull-up / Banded strict pull-up / Box assisted pull-up / Ring row Amrap – 1 ( stop right before you feel like failing…
1. Activation / Half Tabata 20″ work/ 10″ rest a. Reverse lunges @just barbell b. V- ups 2. Gymnastics / E1’30” for 7’30” * 12 Weighted sit- ups * 3-5 Strict HSPU * 3-5 Strict ring pullups 3. Split jerk from ground / For time / TC: 8 min 2 @85% 4 @80% 6 @75% 8…
WARM-UP A. AMRAP 6′ 1’ SKI/ROW 20 SHOULDER TAPS 10 ALT V-UPS 10 SCAP PULL-UPS 5 HPC @BB 5 PUSH JERK @BB B. AMRAP 4’ 5 BSQ @INC W TO 60% 20” HOLLOW-ARCHES STRENGTH BACK SQ_E2MOM_10′ 5X4 @80% WOD_AMRAP 12’ 15 T2B 12CALS SKI/ROW 9 PC+J @50/35 (B: HOLLOW-ARCH, KB PCJ ; RX:…
SMR + General warm-up + Mobility A. 3 sets 12 snow angels 6/6 windmill @ light KB, 8-12kg 6/6 cossack squat w/ KB in goblet hold B. Lifting – Snatch complex Empty BB warm-up then, In 8 minutes find your max weight: 1 Snatch + 1 hang snatch + 1 tng snatch ~ Snatch…
WARM-UP A. AMRAP 4’ 1’ SKI/ROW @SKILL_STOP AT CHEST 10/10 SL GLUTE BRIDGE 5/5 SCORPIONS B. AMRAP 4′ – @EASY 20 SHOULDER TAPS 10 SCAP PULLS 5/5 BOX STEP-UPS @50/40 1 ROPE CLIMB WOD AT 0:00_TC: AT 7:00 400/320-300/240-200/160M ROW 20-16-12 DB (1) STEP-UPS @50/40CM ; @22.5/15 DB (B: DB SCALE AS NEEDED ;…
