1. Upper Body Activation / 3 sets
– 10 seated band rows
– 10/10 tall kneeling side bend lat. pull in
– 10 pendlay rows @bb
2. 3 sets
– 15 DB bench presses
– 15 DB pronated curls https://youtu.be/CIGPx1bx0Hs
3. For time 2 rds.
– 500m row
– 21 Clean & Jerks @50/35
– 21 bar facing burpees https://youtu.be/A6gQLuMMiA4
– 800m run
Rest 2 min btw. rds.
4. Acc. Work
– Tabata Hollow Hold
Week 5 day 6,7 WU.: 2 RDS 30” WALL SIT 10 M REVERSE BEAR WALK 40” CARDIO 5 DOWN UP A.: 3 RDS 10 DUAL KB SDL 1030 *20” REST 30” MAX ALT DB/KB SH PRESS @HOLD ON TOP *REST 60” B.: 3X4’ AMRAP 60M SHUTTLE RUN 10 THRUSTER 4 BURPEE *1’…
1. W-U (0-12’) A. STRETCHING 4’ – WORLDS’ GREATEST STRETCH – TWISTED LIZARD – PUPPY POSE STRETCH B. AMRAP 4’ 15M HIGH KNEES 15M BUTT KICKS 7/7M OVER/UNDER HURDLES @/SIDE 7M REV LUNGES 7M REV BEAR CRAWL C. AMRAP 4’ 6 SHUTTLE RUNS @EXPLOSIVE 6 BURPEES 2. WOD_3 PERSON TEAMS (17-45’)_AMRAP 28′ 200M…
A) AMRAP 5′: – 10 90/90 – 10 scap pull ups – 5m tiger walk – 10 glute bridges B) Work up to heavy single Push Jerk then, 5×1 @90% C) EMOM 9′ – 3 sets 1) 9 strict pull-ups + 4 alt. pistols 2) 6 strict pull ups + 6 alt. pistols 3) 3…
1. 3 sets – 12/12 side bend lat. pulldowns https://youtu.be/4XW5D2og2eY – 12 hollow body lat. pulldowns @straight arms 2. 4 sets – 5/5 one arm pull up @supinated grip https://youtu.be/MboWnR6tTe0 – 3 rope climbs 3. 3x AMRAP 3′ /1’30” rest – 15 Kipping HSPU – 15 Pull-ups Max distance HS walk/ Bear crawl 4. E2′ for 10′ –…
Week 1: day 4: Wu: Gymn, then 3 rds 1 min easy 10 m inga run 10 snow angel 10 squat therapy A: 8-10 min practice butterfly pull up, c2b, kipping/strict bar-ring mu, hswlk, hspu B: Healthy felcsi Emom 25′ – 6-12 slam ball stoh choose weight – 6-10 burpee box jump – 15-25 ghd…
Week 5: day 30 A: 3 rds 1 min cardio 5 burpee pull up 9 reverse burpee 13 kb sumo deadlift high pull (easy kb) B: Power Snatch 5 reps: 40% 4 reps: 50% 3 reps: 60% 2 reps: 70% 1 reps: 80% C: FSQ E90 x5 5 reps: 50% 5 reps:…
