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 @FROM GROUND 22.5/15
MAX CAL ROWING
3. COOL-DOWN (50-60’)
2’ SL FORWARD FOLD
2’ PUPPY
1/1’ PIGEON
2’ BANDED SHOULDER DISTRACTION
2’ QUAD SMR ROLL
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…
1. Warm- up + 3 sets * 8 cals row * 12 Dead bugs * 20″ DU’s 2. OPEN 22.3 3. For Time / Recovery Tempo * 40-30-20-10 Cals Row * 20-15-10-5 Weighted Sit-ups 4. Banded Triceps Curl * 100 reps
A) 100m bear walk *e30″ (inc. 0:00) : 2 down ups B) Work up to heavy single Power Clean then, 4×1 @90% C) 6 x1 legless rope climb w/ +1 rope pull up after every grip (Scaled: 21 x 1 strict pull-up w/ J hook) D) AMRAP 20′ – 9m Bear Walk w/plate push @15/10…
1 Week: day 2 A: 3 rds 10 crab reach 10 plate triceps 10 bridge 10 sec hollow hold B: E2mom x 5 6-10 strict pull ups (ring row x1,5) 6-10/ leg weight bulgarian squats C: 5rds for time 2 rope climb (rx: leg less) 10 weight burpee 10/20 kg 20 am swing 24/16…
Week 5: day 30 Wu: 3 rds 10/10 plate halo 10-10 m monster walk with band 10 squat with band 5 bb muscle snatch 5 bb snatch drop A: 8 min practice rope climb, du, hswlk, kipping butterfly, hspu, bar-ring mu B: Snatch Emom 7 2 Power snatch (climbing heavy, rx squat snatch) start…
Week 4: day 24 A1: 3 rds 50 plate hops 50 mountain climber 50 single under A2: 2rds 1rds swimming gymnastic 20 hip thrust position alt leg change B: E2mom x5 4-8 c2b (rx+ weight, bs: ring row) 12-20 dumbells bench press on bench pad ( rx/ct: medium / heavy ) C: Every 5…
