A) 4 sets of:
– 8 steps tiger crawl
– 8 calf raises
– 8 tibialis raises
– 8 banded good mornings
– 15″ wall sit
B) E2′ for 10′ – 5 sets
2 Deadlifts immediately into
9 High Jumps over the pipe
@85%
C) 20-18-16-14-12-10-8-6-4-2
reps for time of :
– dual DB Floor Presses @22/15
– alt. v-ups
– cal rowing
TC:22′
D) 2 sets of:
– 16 alt. hammer biceps curls
– 12 banded triceps extensions
1. W-U (0-14’) A. STRETCHING 4’ – WORLDS’ GREATEST STRETCH – TWISTED LIZARD – PUPPY POSE STRETCH B. AMRAP 5’ 30” ROW @STOP AT CHEST 5 INCHWORMS 5 SUPINE TWISTS 5 PRESSES INTO SEAL C. AMRAP 5’ 5 HPC @ADD WEIGHT 2 WALL WALKS 2. WOD_2 PERSON TEAMS (17-47’) AMRAP 30′ 1000/800M ROW @ONE…
A) amrap 6′ /easy/ – 6 jumping OHS@pvc – 12 banded pull aparts – 12 deadbugs @miniband on foot – 6 spiderman lunges B) EMOM 4′ 2 Squat Snatches @60% /Rest 1’/ EMOM 3′ 2 Squat Snatches @75% C) EMOM 15′ – 5 sets /1st: 30″ work – 30″ rest/ /2nd: 35″ work – 25″…
1. Activation / 2 sets – 5/5 hip thrusts – 5 jumping squats – 5 walkouts, then 2 sets – 3 muscle squat cleans – 3 tall squat cleans 2. Squat Clean / E1’30’ x 5 – 7 squat cleans @60% @You can perform these as singles or TNG 3. 3 sets / 2 min…
1. W-U (0-14’) A. STRETCHING 5’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – FROG – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 WALL SQUATS 10 WALL ANGELS 10 SCAPULAR PULLS C. AMRAP 5’ 3 BEAR COMPLEXES @ADD WEIGHT 5 BF BURPEE 10 KIP SWINGS THEN WARM-UP TO 80% OF 1RM FR…
Week 3 day 6,7 WU.: 2 RDS 14/14 SPLIT SQUAT PULSE 20” HS HOLD 40” CARDIO 4 INCH WORM A.: 3 RDS 8 BB SDL 1311 *20” REST 8/8 GOBLET COSSACK SQUAT *20” REST 8/8 HALF KNEELING FILLY PRESS *50” REST B.: FT 400/300/200/ 100 M RUN 14 V-UP 14 ALT SINGLE…
A) with easy pace: – 15 banded lat pull downs – 10 banded bradford presses – 10/10 SL banded RDL – 15″ L-hang flutters – 10 slow air squats B) E2′ for 10′ – 5 sets – 10 strict pull-ups – 10 bent over row @60/40 C) E30″ for 3′ – 6 sets 1 Squat…
