Week 6: day 37
A: 3rds
20-30 sec L-sit on parallette
5 hand climb
4 tgu
10 ring face pull
B: E3mom x 5
5-10 chin pull up ( x 1,5 ring row)
10 bench press choose weight
10 bench row choose weight
C: Every 4 min x 5
1-2 rope climb
10 du&kb front sq
10 push press
10 burpee box jump
dumbell or kb load: (rx: 22.5/15, ct: 17,5/12,5, bs: 15/10 kg)
D: 3-4 rds
15-20 ghd sit up w. wb
10-15 bb. good morningfloor sit down pos.
15/15 side hip thrust
1. W-U (0-13’) A. STRETCHING 4’ – WORLDS’ GREATEST STRETCH – TWISTED LIZARD – PUPPY POSE STRETCH B. AMRAP 4’ 10 TALL PLANK HIP CIRCLES 10 SUPINE TWISTS 5 BURPEES 5 BJ C. AMRAP 5’ 5 HPC @ADD W 5 PC 5 BBJO 2. WOD_10 RFT (17-47’) TC: 30’ 15 AIR SQ…
Week 5 day 6,7 WU.: 2 RDS 30” WALL SIT 10 M REVERSE BEAR WALK 40” CARDIO 5 DOWN UP A.: 3 RDS 10 DUAL KB SDL 1030 *20” REST 30” MAX ALT DB/KB SH PRESS @HOLD ON TOP *REST 60” B.: 3X4’ AMRAP 60M SHUTTLE RUN 10 THRUSTER 4 BURPEE *1’…
Week 3: day 19 A: 3rds 10 m walking alt. rdl 5 burpee pull up 2sec pause up position 10/10 one leg hip thrust w. barbell 5 tempo band pull 3231 B: E3mom x 5 10 Back squat (60-63-66-69-72%) 10 dumbells shoulder press, sit position (choose weight) 10 medball good morning (medball chest)…
A) 100m bear walk *e30″ (inc. 0:00) : 2 down ups B) Work up to heavy single Power Clean then, 4×1 @90% C) 6 x1 legless rope climb w/ +1 rope pull up after every grip (Scaled: 21 x 1 strict pull-up w/ J hook) D) AMRAP 20′ – 9m Bear Walk w/plate push @15/10…
1. General warm- up + 2 sets * 6 Samson Stretches * 6 Muslce Cleans @bb * 6 Thrusters @bb * 6/6 Hip Thrusts @without weight 2. AMRAP 5′ * Max reps Hang Cluster @70/45 3. For Time A. 5 rds. * 25 Weighted Sit- ups * 50 Double- unders 3′ Rest B. 3 rds….
Week 4: day 22 A: 3 rds 6 reverse burpee 8 alt toes to hand push up position 10 cal skierg B: E2mom x5 14-20 gorilla row w. heavy db kb 6-12 sand bag or d-ball squats C: Pááárrrrééé 5 rds 8 sand bag/d-ball stoh 8 c2b (pull up, ring row x1,5)…
