A) amrap 8′ /easy pace, in duos/
– A) 11/8 cal rowing B) Plank Jacks
– A) 16 alt. supermans B) Deadbugs
– A) 10×9 shuttle run B) wall sit
B) ‘Double Holleyman’
60 RFT /in teams of 2/
– 5 WB
– 3 HSPU
– 1 Power Clean @102/70
C) accumulate 2′ L-sit
Week 1: day 4: Wu: Gymn, then 3 rds 1 min easy 10 m inga run 10 snow angel 10 squat therapy A: 8-10 min practice butterfly pull up, c2b, kipping/strict bar-ring mu, hswlk, hspu B: Healthy felcsi Emom 25′ – 6-12 slam ball stoh choose weight – 6-10 burpee box jump – 15-25 ghd…
1. SMR+ Shoulder mobility 2. 3 sets: – 1 min row or bike – 30″ air squat – 30″ curtsy lunge https://youtu.be/rUD0rPjlxdQ 2. 3 sets: – 5/5 bulgarian squats – 5 tempo front squats 4x1x1x1 @25/35 kg – 5 single strict pullups 3. 7 rounds for time – 7 burpee C2B or 11 burpee pullups…
1. W-U (0-15’) A. STRETCHING 5’ – COUCH STRETCH – TWISTED CROSS STRETCH – HIP 90/90 ROTATION B. AMRAP 5’ 1-1 LENGTHS LAT. MONSTER WALK 20 ALT. SHOULDER TAPS @PUSH-UP POS. C. AMRAP 5’ 1 LENGTH RUN @CORRIDOR 15M DB LUNGES 15M BEAR CRAWL 2. WOD_AMRAP 20′ (17-37’) 30M DB LUNGES 200M…
1. W-U (0-15’) A. STRETCHING 6’ @
1. 2 sets: – 10 cossack squats – 30″ plank hold – 24 glute bridge march 2. Running – easy tempo 400m, then – 2x 800m / 2′ min rest btw 3. Work up to heaviest set of DT / no unbroken/ in 15 min – 12 DL – 9 Hang Power Clean – 6…
Week 6: day 36 A: 3 rds 12 alt kb deadlift high pull 10 shoulder taps @ hand stand position 8 kb alt. cossack sq 6 hindu push up B: Find your 3 RM Power Clean C: Find your 5 RM FSQ D:3 rds 600 m row 6 burpee pull up…
