Week 5: day 29
A: 3 rds
20 jumping jacks
16 alt. v-ups
12 plank to push up
8 ring row
4 hand climb
B: Hspu , handstand walk practice Tc 10 min
Rx: Every min 10m hswlk x 10
C: Partner wod
MAx distance row 24 min
Every 3 min : 10 row facing burpee together
D: Sit up
4 min max sit up
1. Warm- up + 2 sets * 3/3 KB RDL * 3/3 KB Snatch * 3/3 Front rack reverse lunge 2. OPEN 22.2 3. 5 sets / 1’30” rest btw. sets * 3 Strict press @80% * 6 Weigthed strict chin- ups
A) 3 sets of: – 8 cossack squats – 10 wall slides – 12 deadbugs – 10 banded good mornings – 8 push-ups B) E2′ for 10′ – 5 sets – 6 strict pull-ups – 6/6 chinese kb row C) E30″ for 3′ – 6 sets 1 Power Clean @ 65% Rest 30″ E30″ for…
WEEK 6 DAY 5 WU.: 2 SETS 1’ CARDIO 30” SUPINATED PASSIVE HANG 10 DB PULL OVER @2-3” HOLD 1/1 TGU @EASY WEIGHT A.: EVERY 90″ X 8 SETS 3 POWER CLEAN 2 HANG POWER CLEAN 1 HANG POWER CLEAN BELOW KNEE B.: OPTION 1 8RDS FT TC_10’ 50DU 2 BURPEE RMU 4 RING…
1. Warm- up + 3 sets * 8 cals row * 12 Dead bugs * 20″ DU’s 2. OPEN 22.3 3. For Time / Recovery Tempo * 40-30-20-10 Cals Row * 20-15-10-5 Weighted Sit-ups 4. Banded Triceps Curl * 100 reps
1. Week: day 4 A: 3 rds 12 snow angel 60 sec pigeone pose 6 hindu push up 4 reverse burpee A1:Emom 10′ odd: 30-50 du even: 4-10 hspu A2: Emom 10′ odd: 12-18 cal row even: 12 -18 gorilla row B:For time Tc 15′ 50 wall ball 30 barbell reverse lunges 60/40…
1. Upper Body Activation / 3 sets – 12 Tall kneeling straight arm lat. pulldowns – 8 Seated narrow grip band rows – 8 Tall kneeling wide grip behind the neck band pulldowns 2. EMOM 20′ Odd: 45″ rowing Even: 10-12 Unbroken strict pull- ups 3. 4 rounds for time / TC: 22′ – 400m Row…
