1. Clean Activation / 3 sets
– 4 Banded clean high pulls
– 6 Tall power cleans
– 6 Tall squat cleans
2. Squat Clean / E2’30”
5×3 @ascending / TNG / Work up to a heavy 3 rep of the day
3. Front Squat / E2′
5×2 @80-90%
4. 3 rounds for time
– 400m Run
– 12 DB thrusters @1×22.5/ 15
– 12 Kipping HSPU /deficit/
– 1 min rest btw rds.
5. 2 sets
– 12 Glute bridge
– 12 Glute bridge march https://youtu.be/msfdrPWJ-9o
– 30″ Superman hold
1. SMR + Dynamic Warm-up 2. Alex’s Birthday WOD / AMRAP 29′ – 2 rope climbs – 9 burpee box overs @100/120cm – 29 DU’s – 2 rope climbs – 9 burpee box overs – 29 abmat sit- ups 3. 9 sets 2X /unbroken/ 2 alternating V-ups+ 2 V-ups+ 2 Tuck-ups+ 2 Crunches+ 2 Reverse crunches
1. Activation / 2 rds. – 10 band face pulls – 12 cossack squats – 10 reverse snow angels – 12 alt. rev. lunges 2. 3 sets / 1’30” rest – 15″ sec HS hold, then max rep kipping HSPU 3. 3x AMRAP 5′ / rest 1 min btw rds. – 20 HRPU – 20 Band assisted pistols https://youtu.be/zdRYAqd4x5M – 20 Am. Swings…
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 (0-12’) A. STRETCHING 4’ – LYING HAMS STRETCH – TWISTED CROSS STRETCH – PIGEON B. AMRAP 4’ 10 OHS AT WALL 10 PVC PASSES 20” HS HOLD C. AMRAP 4’ 6 SHUTTLE RUNS @EXPLOSIVE 6 THRUSTERS @BB 2. PVC SNATCH DRILL (13-16’) 5 BTN PP 5 BTN PUSH J 5…
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…
WEEK 5 DAY 4 WU.: 3 RDS 5/5 HALF KNEELING WEIGHTED SHIFT 5/5 LOW COSSACK TRANSITION 10 SQUAT HIP ROTATION A.: 4 RDS 6,4,3,2 BSQ 20X1 *30” REST 10-15 STRICT KNEE TO ELBOW *90-120” REST B.: FT 4 RDS TC 15’ 20/15 CAL ROW 14 TALL PLANK KNEE TO ELBOWS (R+L=1) 10 DB…
