A) 2 sets of:
– 10/10 SL KB Deadcleans
– 16 Alt. KB Halo
– 1/1 bottom up TGU
– 10 goblet cossack squats
B) E2′ for 10′ – 5 sets
– 7 strict pull-ups
– 7/7 SA ring row
C) E30″ for 3′ – 6 sets
1 Power Clean @70%
Rest 30″
E30″ for 2’30” – 5 sets
1 PC @77%
Rest 30″
E30″ for 2′ – 4 sets
1 PC @85%
D) AMRAP 9′
3,6,9… BSq from the ground @BW
* 9 T2B after every set
E) 2′ continuous russian twist @10/5
without counting
WEEK 2 DAY 4 2” CARDIO THEN, 3 SETS OF 10 REVERSE NORDICS 5/SIDE SHINBOX SWITCH 10M DUCK WALK A.: 3 SETS 4,4,4 FRONT SQUAT 41X1 30” REST 20-40” L-HANG OR TUCK L-HANG 90-120” REST B.: 3 SETS 6-8/SIDE KNEE OVER TOE SPLIT SQUAT 3110 45” REST 12-14 BB BACK RACK GM, 3020…
Week 4: day 26 Wu: 3 rds 10 pvc circle 10 90/90 hip 10 dead bug 10 bird dog A: 8 min practice (hswlk, pull up, muscle up, hspu) B: Strict Shoulder Press Behind neck E90: 4×12 climbing C: Lifting Runers 10-8-6-4-2 Snatch (50-60-65-70-70+%) Every rds 200 m run / 300 …
2. week: day 11 A: 3 rds 8/8 scorpio 12 cat camel 8/8 one leg rdl w easy kb 12 easy cal cardio machine B: E2mom x5 6-12 chin up 12-16 alt shoulder press w kbs @kneeling position choose weight C: For time Tc: 20 min 75 cal cardio 50 overhead lunges 40/25…
1. General Warm- up + 2 sets * 5 Snatch High Pulls * 5 Muscle Power Snatches * 5 OHS * 5 Squat Snatches 2. Squat Snatch * EMOM 3′ 3 TNG Snatches @65% 1 min rest * EMOM 3′ 2 TNG Snatches @70% 1 min rest * EMOM 4′ 1 Snatch @80% 3. AMRAP…
1. W-U (0-12’) A. STRETCHING 5’ – WORLDS’ GREATEST STRETCH – PUPPY DOG – PIGEON B. AMRAP 7’ 10/10M LATERAL BANDED MONSTER WALK 20 ALT SHOULDER TAPS @PUSH-UP POS 10 PRISONER SHOULDER ROTATIONS 2. WOD_AMRAP 32’ (15-47’) 20 HOLLOW ROCKS 10/10M LATERAL PLANK WALK 30/24 CAL ROW @EASY 20 WALL BALL @9/6 20 ARCH…
A) amrap 7′ /easy/ – 4 scorpions – 8 toe touches in push up pos – 12 banded ohs – 6/6 SL glute bridges – 4* 4 hollow rocks + 1 get up johnie B) max rep strict HSPU ,then 4×80% C) Daily heavy OHS in 12′ ,then 4x2x85% D) For Time: 5-4-3-2-1 rope climbs…
