A) with easy pace:
– 20 lying pvc W to Y
– 20 hollow rocks
– 10 candlestick roll to pistols
– 20 jumping lunges
– 20″/20″ SL glute bridge hold
– 30 alt toe touches in push up pos
B) E2′ for 10′ – 5 sets
– 9 – 13 strict HSPU
– 8 Ring Face Pulls
C) E2′ for 12′ – 6 sets
1-3.) 3 OHS @70-75-80%
4-6.) 2 OHS @85-90-95%
D) AMRAP 8′
1,2,3… reps of:
– T2B
– WB (x2)
WEEK 4 DAY 1 WU.: 2 RDS 1’ CARDIO 5/5 SHINBOX THORACIC ROTATION 30”/30” SINGLE LEG GLUTE BRIDGE ISOMETRIC 5 BW JEFFERSON CURL A.: 3 RDS 4,4,4 FRONT SQUAT 40X0 *20-30” REST 12 DUAL DB SUITCASE JUMP SQUATS * 12REPS WITHIN 15-20” *2’ REST B.: EVERY 3’ x 4 SETS 14-22…
A) 2 sets of: – 6 crab & reach – 9 SMR wall slide – 9/9 SMR ‘sameside’ deadbugs – 6* 1 btn sn grip thruster + 1 good morning @empty bar B) EMOM 4′ 4 Squat Snatches @50% /Rest 1’/ EMOM 3′ 4 Squat Snatches @62% C) ’50 Shades of StrongBody’ 50 RFT: –…
1. W-U (0-14’) A. STRETCHING 5’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – FROG – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 PRISONER SQUATS 10 WALL ANGELS 10 SCAPULAR PULLS C. AMRAP 5’ 10 ALT REV LUNGES 5 WB 5 RING ROWS 5 BOX JUMPS 3 STRICT PULL-UPS 2. STRENGTH (16-30’)…
Week 1: day 2 Wu: Gymn 3 rds 30 jumping jack 3 wall climb 6 shoulder taps 12 reverse lunge A: Every 2 min x 6 6 barbell / double kettlebell push press (climbing) 3-6 weighted pull ups B: Fehérjeeeee For time: Buy in: 50 wall ball 5 rds 6 double kettlebell cluster 16-20/8-12 12 burpee…
1. W-U (0-14’) A. STRETCHING 4’ – WORLDS’ GREATEST STRETCH – TWISTED LIZARD – PUPPY POSE STRETCH B. AMRAP 5’ 10 WALL ANGELS 10 RDL @/SIDE, NO WEIGHT 10 SCAP-PULLS C. AMRAP 5’ 30” ROW @STOP AT CHEST 5 SINGLE ARM DB C&J 10 HOLLOW-ARCHES 2. WOD_5X3’AMRAP/3’ REST (17-47’) 14 PULL-UPS 14 ALT DB C&J…
1. WL. Activation / 2 sets + Squat Clean – 3 stiff leg DL – 3 muscle cleans – 3 tall squat cleans , then E2′ for 10′ – 3 squat cleans @65-70% 2. Jerk Dip and Clean Pull E1’30” for 6′ – 3×5 @70% of best C&J , then E1’30” for 6′ – 5…
