1. 2 sets
– 12 tall kneeling band lat pulldowns
– 6 tall kneeling band pull aparts
– 6/6 half kneeling strict presses @easy KB
2. Shoulder Press
– Work up to a Max strict press for the day, then
– E1’30” for 4’30”
– Max reps @75% of the max for the day
3. 3 sets
– 15 feet elevated ring push-ups
– 15 feet elevated ring rows
4. E4′ for 8′
15-12-9
– Wallballs
– Burpee box jump overs
5. Acc. Work
– 3x 20 unbroken weighted abmat situps @legs hooked https://youtu.be/eluc-f4H2Io
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. 3 sets – 8/8 lateral pull downs – 8 ring face pulls – 8 tall kneeling triceps curls 2. 6 sets – 6 hollow body hold + DB pull over – 2/2 L-sit rope pull-ups 3. 3 rounds for time – 30/20 cals row – 20 hang squat cleans @43/30 – 10 lateral burpees 4. 5…
A) AMRAP 7′: – 10 crab & reach – 10 90/90 – 10 alt Vups B) ‘White’ 5 RFT: – 3 Rope Climbs – 10 T2B – 21 OHWL @20/15plate – 400m Running/Rowing C) 50 weighted hollow rocks @5/2,5plate in hands *every break: +3 rep
1. SMR + Hip Mobility + 5 reps prayer stretch + 2 sets * 4/4 Single leg hip thursts * 4 Deep squat muscle snatches * 4 Sots presses * 4 Box jumps 2. Squat Snatch / 4 sets @80% * 3 singles Rest 1’30” between sets 3. Front Squat – Find your 2RM in…
1. W-U (0-15’) A. STRETCHING 6’ – LYING HAMS STRETCH – TWISTED CROSS STRETCH – FROG – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 20 ALT REV LUNGES 5 PRISONER SHOULDER ROTATIONS 10 WALL SQUATS C. AMRAP 5’ 3 PC 3 FR SQ 3 PUSH PRESSES @ADD W 2. STR (17-29’) E2MOM…
Week 1 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 reps 1 – 1/4 BSQ 50-60% *rest 20-30” 8-12 Dual DB Thruster with speed! *rest 2’ B.: Emom 12’ 1st 10 Alternating Bac Rack Lunges…
