1. SMR+ Shoulder mobility
2. 3 sets:
– 1 min row or bike
– 30″ air squat
– 30″ curtsy lunge https://youtu.be/rUD0rPjlxdQ
2. 3 sets:
– 5/5 bulgarian squats
– 5 tempo front squats 4x1x1x1 @25/35 kg
– 5 single strict pullups
3. 7 rounds for time
– 7 burpee C2B or 11 burpee pullups
– 30 DU’s or 90 simple unders
4. EMOM 10′
Odd: 12 wallballs
Even: 6 Push presses @mod. weight
1. W-U (0-15’) A. STRETCHING 6’ @
1. W-U (0-15’) A. STRETCHING 5’ – COUCH STRETCH – TWISTED CROSS STRETCH – HIP 90/90 ROTATION B. AMRAP 5’ 1-1 LENGTHS LAT. MONSTER WALK 20 ALT. SHOULDER TAPS @PUSH-UP POS. C. AMRAP 5’ 1 LENGTH RUN @CORRIDOR 15M DB LUNGES 15M BEAR CRAWL 2. WOD_AMRAP 20′ (17-37’) 30M DB LUNGES 200M…
Week 4: day 26 Wu: 3 rds 10 pvc circle 10 90/90 hip 10 dead bug 10 bird dog A: 8 min practice (hswlk, pull up, muscle up, hspu) B: Strict Shoulder Press Behind neck E90: 4×12 climbing C: Lifting Runers 10-8-6-4-2 Snatch (50-60-65-70-70+%) Every rds 200 m run / 300 …
1. SMR + Full body warm-up 2. E6′ for 42′ – 18/15 cals row – 15 Am. swings @24/16 – 12 pull-ups – 9 burpees – 6 DL @2xKB 3. Stretching
Week 6: day 39-40 A: 3 rds 40 s pigeon position 30 s alt. leg extension bridge on hold position 20 high knee run 10 hand climb + joga push up B: Bye bye Partner ( i go you go) For Time: 10 rds 15 cal cardio 10 alt. snatch (rx: 22,5/15, ct: 17,5/12,5…
A) WU + 5′ easy banded partner run B) ‘Easter Twister’ AMRAP 30′ /in pairs/ a) 18m bunny hops b) wall sit a) 9 medball squat clean wall ball b) plank a&b) 200m running @medball a) 36 russian twists b) deadhang a) 18m OHWL b) reverse plank a&b) 200m backward running @medball C) partner stretching
