Week 4: day 26-27
A: 4 rds
100 simple under
20 skeater lunges
100mountain climbers
20 jumping lunges
B: Partner Workout
10 rds
15 cal row
10 thruster (rx:35/25 kg, ct: 30/20, bs:25/15 kg, or double kettleebell choose weight)
10 rds
30 double unders 60 simple
15 wall ball 9/6kg
10 rds
15 cal row
15 am swing 24/16 kg (Ct,Bs: choose weight)
C: 4 rds
30 russian plate twist, no touch
15/15 kb side
1. Warm- up + 3 sets * 1 min Cardio @easy pace * 20m Bear Crawl * 10 Plank Jacks + 10 Jumping Jacks 2. Running Clock 0:00 – 3 Rds. * 21/18 Cals Row * 5 Squat Cleans @65% or Barbell or db DB/KB 10:00 – 5 Rds. * 12/10 Cals Row * 8…
1. W-U (0-12’) A. STRETCHING 4’ – WORLDS’ GREATEST STRETCH – TWISTED LIZARD – PUPPY POSE STRETCH B. AMRAP 4’ 15M HIGH KNEES 15M BUTT KICKS 7/7M OVER/UNDER HURDLES @/SIDE 7M REV LUNGES 7M REV BEAR CRAWL C. AMRAP 4’ 6 SHUTTLE RUNS @EXPLOSIVE 6 BURPEES 2. WOD_3 PERSON TEAMS (17-45’)_AMRAP 28′ 200M…
A) amrap 7′ /easy/ – 10 calf raises – 10 tibialis raises – 6 alt hip flow – 15″15/” SL wall sit – 6 jefferson curls @easy KB – 12 plank twists B) E2′ for 14′ – 7 sets 4 Deadlifts immediately into 7 High Jumps over the pipe @70% C) EMOM 8′ – 4…
Warm Up: Gymn+ mobility A. 3 sets : 12 Dead Bug 10/10 m Monster Walk Fronth and Back 40 sec Plank Twist B: 10 min Technik double under, pull up, handstand walk, hspu, bar-ring mu C: Abriktolós 4 rds 12 dumbell snatch 30/22,5 Basic:20/10 10 ttb 8 power clean 60/40kg 40/25 6 power jerk D:…
1. 3 rounds: * 2′ Cardio: Bike/Row/Running * 14m Bear Walk * 10 Dead bug – hold every rep for 2″ 2. Squat @Barbell or DB / 5 sets / 1’30” rest * 4 Front and 8 Back Squat @front squat @80% or heavy DB 3. Metcon 0:00-8:00 / 4 rounds * 14 Alt. C&J…
1. W-U (0-15’) A. STRETCHING 5’ – HIP ROTATIONS 90/90 – LAYING HAMS – COUCH STRETCH – TWISTED CROSS STRETCH B. AMRAP 5’ 1 LENGTH HIGH KNEES 1 LENGTH BUTT KICKS 1 LENGTH ABOVE THE FENCE 1 LENGTH UNDER THE FENCE C. AMRAP 5’ 1 LENGTH RUN @CORRIDOR 10 SIT-UPS 2. WOD_FT(18-48’) @TC:30’ 3…
