1. SMR + General Warm- up + 2×5 Shoulder Extensions, Then 2 sets:
* 10 Hand release push- ups
* 8 Seated strict press @barbell
* 12/12 Lateral monster steps
2. HSPU / 1 min rest btw sets
* 1x Max rep strict HSPU
* 2x Max rep kipping HSPU
3. Front Squat/ E90″ for 12′
* 3 paused front squat /pause 1″/ @70%
4. AMRAP 12′
* 12/10 Cals Row
* 12 DB Thrusters
* 12 Burpee Box Jump Overs
5. Accessory Work / 3X
* 10 Barbell Hip Thrusts
* 30″/30″ Side Plank
A) amrap 6′ /easy/ : – 10 crab &reach – 6 hip flow – 10m tiger crawl – 6 snow angel B) Work up to heavy single Power Snatch then, 4×1 @90% C) For Time: 10-9-8…1 dDB Hang Cluster 1-2-3…10 Slam Ball Shot / or cal Ski (x2) or GHDSU / TC:12′ D) 3 sets…
1. 3 sets – 20″ machine sprint – 10/10m suitcase carry @mod – 10/10 world’s greatest stretch 2. EMOM 10′ – 1-2 BMU + 5-7 deficit pushups 3. WOD For Time – 9-7-5 DL @heavy – 21-15-9 T2B or Leg raises Rest 2′ -21-15-9 DL @mod. T2B or leg raises 4. 3- 4 sets –…
A) amrap 5′ – 20 butt kickers – 5 walk outs – 10 arch rocks – 5/5 split squats B) EMOM 50′ – 5 sets Odd Rounds: 1) 10/8 c abikin’ 2) 20 alt. vups 3) 50″ su’s 4) 15 KBS @16/12 5) 12 wb Even Rounds: 1) 10/8 c skiin’ 2) 40 russian twists…
Week 5: day 33 Wu: 3 rds 1 min cardio 16 alt leg hip thrust 8/8 kb alt leg rdl clean and press 4 muscle clean and split jerk A: Power clean & split jerk Emom 7 1 clean+2 split jerk B: Friday Dance Amrap 20′ = goal 4-5 rds 3 man maker…
Wu: gymn+mobility 3 rds 30 sec jumping jack 10 bird dog 30 sec mountain climber 10 dead bug A: Strenght + Lunge 14-12-10-8-6-4-2 strict pull up/ring row x 1,5-2 Every rds 50 du /100 simple 28-24-20-16-12-8-4 deficit push up / woman push up B: Szeretteinkert 2 buster (double dumbell16-22,5 / 7,5-15 kg) 40 weight…
1. General Warm-up + 2 sets * 5/5 Worlds Greatest Stretch * 5 Snatch High Pull * 5 Tall Snatch * 5/5 Hip Thrust 2. Find your daily heavy rep Squat Snatch in 12 min 3. AMRAP 5′ * Max rep target burpee 4. Rowing 10′ * Every minutes, perform 15 seconds as fast as…
