A) amrap 5′ /easy/
– 10 lying PVC Y to W
– 10 sh taps in tiger pos w/ opposite leg raise
– 10 easy KB SDHP
– 20″ goblet wall sit
B) E2′ for 10′ – 5 sets
– 6 – 10 strict HSPU
– 8 upright row @30/20
C) E2’30” for 15′ – 6 sets
3 OHS @55-60-65-70-75-80%
D) For time: / Pace:Sustainable /
– 2000/1500m Rowing
– 40 T2B
– 60 Box Jump Overs
TC:17′
E) 3 sets of:
– 10 C2 hamstring curls
– 30″ standing fitball/peanut adductor squeeze
WEEK 3 DAY 4 2” CARDIO THEN, 3 SETS OF 10 REVERSE NORDICS 5/SIDE SHINBOX SWITCH 10M DUCK WALK A.: 3-4 SETS 3,3,3,3 FRONT SQUAT 31X1 30” REST 30-45” WEIGHTED FOREARM PLANK 90-120” REST B.:2 SETS 10/LEG KNEE OVER TOES SPLIT SQUAT 3110 45” REST 10 WEIGHTED GM 3131 75” REST C.:…
WEEK 6 DAY 4 WU.: 2’ CARDIO THEN, 2 RDS OF 10 REVERSE NORDICS 5/5 SHINBOX SWITCH 10 M DUCK WALK A.:3 RDS 4,3,2 BSQ 20X1 *REST 30” 8-12 STRICT T2B *REST 90-120” B.: FT 4 RDS TC_15’ 500/400 M ROW 12 WEIGHTED ANCHORED SIT-UPS 10 DUAL KB PC 8 DUAL KB…
A) 3 sets of : – 12 sh taps in tiger pos. + opposite leg raises – 12 banded pull-aparts – 12 halo in squat pos @5/2,5 B) Daily Max OHS C) 500m (Sprint) Rowing For Time If your time is: under 1’30” : take a rest, because you’re awesome 😉 1’30” – 1’35” : 300m…
A) emom 9′ – 3 sets 1) 10 OH sit-ups @ pipe + 5 pvc pass thru 2) 10 air squats + 5/5 standing hams curls 3) 10 sh taps + 5 lying Y raises B) 8-rep Daily max OHS C) EMOM 8′ Odd) max rep legless rope climb Even) Rest (Scaled: seated Sled Pull…
Week 1 Day 6,7 WU.: 3 RDS 3/3 RDL, 5 KANG SQUAT + 20″ DEEP SQUAT HOLD, 20″ PLANK A.: 3 RDS 8/8 FR SPLIT SQUAT *REST 30″ 20/20″ STAR SIDE PLANK *REST 60″ B.: 3 RDS 8 SDL1030 *20″ REST 30″ BRIDGE HOLD *REST 50″ C.: E3MOM X 3-4 RDS 12…
1. W-U (0-14’) A. STRETCHING 5’ – LYING HAMS STRETCH – TWISTED CROSS STRETCH – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 KNEELING THORACIC ROTATIONS 5 IN-OUT INCHWORM 10 DEAD-BUGS 10 BAND PULL-APARTS C. AMRAP 5’ 3 CLEAN&J @ADD W 10” DIP HOLD @BOTTOM 10” DIP HOLD @TOP 2. WOD (17-27’)…
