1. W-U (0-15’)
A. STRETCHING 5’
– WORLDS’ GREATEST STRETCH
– PUPPY DOG
– PIGEON
B. AMRAP 5’
5 INCHWORMS
3/3 SUPINE TWISTS
5 SHUTTLE RUNS
C. AMRAP 5’
10 RUSSIAN KB SWINGS
20” ACTIVE HANG
20”/20” SIDE PLANK
2. WOD_EMOM 30’ (17-47’)
1) 20 RKBS @24/16
2) 40” ACTIVE HANG
3) 12 SHUTTLE RUN @12M
4) 40” PLANK
5) 11/9 CALS ASSAULT BIKE
3. COOL-DOWN (50-60’)
2/2’ PIGEON
2’ X-BALL CALVES SMASH
2’ LATS SMR
2’ QUAD SMR
Wu: 3 rds 1 min cardio 16 alt leg hip thrust 8/8 kb alt leg rdl & sdl high pull 4 muscle snatch A: Practice 8-10 min (hswlk, peg board, pull up, hspu, bar-ring mu) B: Snatch party 6 rds every 90 sec 1 power snatch + 1 hang power snatch + 1…
Week 3: day 19 A: 3rds 10 m walking alt. rdl 5 burpee pull up 2sec pause up position 10/10 one leg hip thrust w. barbell 5 tempo band pull 3231 B: E3mom x 5 10 Back squat (60-63-66-69-72%) 10 dumbells shoulder press, sit position (choose weight) 10 medball good morning (medball chest)…
1. Act./ 3 sets – 8 tall kneeling straight arm lat. pulldowns – 8 ring face pulls – 8 db KB DL @mod.weight 2. EMOM 16′ Odd: 45″ rowing Even: Pressing weakness -HSPU- Strict Press- Pushups @10-12 reps 3. E2′ for 10′ – 10 DL @90/60 – 10 WB – 10 T2B 4. 5 sets – 12/12…
1. SMR + General Warm- up + 3 rds. * 10m Bear Crawl * 10 Bird- Dog * 10m Spider Crawl * 10 Dead- Bug * 10 Cossack Squat 2. AMRAP 26′ * 10 Burpee Get Over @100/120 * 15 Butterfly Sit-up * 200m Run * 15 Russian Swing 3. 4 sets * 12 Barbell…
1. W-U (0-12’) A. STRETCHING 4’ @
WEEK 6 DAY 5 WU.: 2 SETS 1’ CARDIO 30” SUPINATED PASSIVE HANG 10 DB PULL OVER @2-3” HOLD 1/1 TGU @EASY WEIGHT A.: EVERY 90″ X 8 SETS 3 POWER CLEAN 2 HANG POWER CLEAN 1 HANG POWER CLEAN BELOW KNEE B.: OPTION 1 8RDS FT TC_10’ 50DU 2 BURPEE RMU 4 RING…
