1. Warm-up for running + core activation
2. Running / 3 sets
– 400m run + 200m just walking
3. 5 sets, ascending to a heavy
– 1 squat snatch + 1 hang squat snatch + 1 OHS
4. 5 rounds for time
– 15 DL @heavy
– 15 strict HSPU or 15 deficit pushups
5. Acc. work not for time
– 100 med ball v-ups
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…
WEEK 2 DAY 5 WU.: 2 RDS 30” SUPINATED PASSIVE HANG 10 DB PULL OVER *2-3” HOLD 5/SIDE KB HANG POWER CLEAN AND PRESSING WINDMILL A.: EVERY 2 MINS X 6 SETS 5 HANG CLEAN PULL 4 HANG POWER CLEAN BELOW KNEE 3 POWER CLEAN B.: E2MOM_8’ 1ST 10-12 DOUBLE KB/DB PUSH PRESS…
WEEK 2 DAY 1 WU.: 2 RDS 1’ CARDIO 5/5 SHINBOX THORACIC ROTATION 30”/30” SINGLE LEG GLUTE BRIDGE ISOMETRIC 5 BW JEFFERSON CURL A.: 3 RDS 5,5,5 REPS 1-1/4 FRONT SQUAT *LOAD WILL BE ANYWHERE FROM 50-65% OF YOUR MAX LOADS. *REST 20-30” 8 DB BURPEE * SPEED FOCUS *REST 90″- 120″ B.:…
WEEK 6 DAY 3 WU.: 2 RDS 50” CARDIO 5/SIDE SHINBOX HIP EXTENSION + SWITCH 6/SIDE SINGLE LEG HIP THRUST 10 MIDDLE SPLIT WITH KNEE BENDS A.: EMOM 10’ SQUAT SNATCH + HANG SQUAT SNATCH B.: 3,3,2,2 DEFICIT SNATCH PULL *REST 90”-120” C.: EVERY 4’ X 3 SETS ROW 300/240M 8…
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…
1. Warm- up + 2 sets * 6/6 Half kneeling KB strict presses * 8/8 Dead- bugs @smr * 12/12 Lateral monster steps 2. Back Squat / EMOM 7′ * 2 reps @heavy weight 3. For Time *** 3 rds. * 700m Row * 35 V- ups 3 min rest *** 7 rds. * 3…
