WEEK 4 DAY 4
WU.: 3 RDS OF
6 REVERSE NORDICS
5/5 SHINBOX SWITCH
10M DUCK WALK
A.: 3 SETS
8,6,4 BSQ 30X1
*REST 30”
30-45” WEIGHTED PLANK
90-120”
B.: 14’ AMRAP
5 POWER MAKERS 2X 22,5KG/ 15KG
10 SIDE PLANK HIP TAPS R
10 SIDE PLANK HIP TAPS L
10 BOX STEP UP 24/20”
C.: 3 SETS
8/8 KNEE OVER TOE SPLIT SQUAT 20X0
*30” REST
8 BB OR DB SEATED GOOD MORNING 2111
*75-90” REST
D.: STRETCHING
COUCH STRETCH
PIRIFORMIS WALL STRETCH
SADDLE POSE
1. 2 sets – 10 scapula pullups – 10 hollow rocks – 10 lat. pull downs 2. E20″ for 20 reps – 1 BMU or 2 jumping BMU 3. 4 rounds for time – 500m row – 4 rope climbs 4. 3 sets – 20 alternating KB pendlay rows – 20 band pull aparts – 20…
A) Warm up with your buddie: a) Rowing @damper 4/2 30″ of: 16-18-20-22-24-26-28-30 s/m b) E30″ for 4′ – 2 sets 1) 14 Deadbugs 2) 14 Snow angles 3) 14 toe touches in push up pos. 4) 28 jumping jacks B) EMOM 33′ – 5,5 Sets Odd rounds: 1) 11/8 cal skiing 2) 50″: 10…
3 week: day 16 A: 3 rds 10 cat camel 20 (90 hip) 15 hamstrings curls on fitball B: E2mom x5 8-12 Barbell bench row choose weight 6-10/ 6-10 Weight box step C: 5 rds 3 rope climb ( rx: leg less ) 20 m hand stand walk ( bear walk ) 10…
1. W-U (0-14’) A. STRETCHING 5’ – LAYING HAMS STRETCH – WORLD’S GREATEST – TWISTED CROSS STRETCH B. AMRAP 5’ 30” ROW @STOP AT CHEST 15” HOLD AT TOP OF RING DIP 30” PLANK C. AMRAP 5’ 10 PRONE SWIMMERS 10 DB FLOOR PRESSES 10 DB SHOULDER PRESSES 2. WOD_STRICT JT_TC:12’ (17-29’) NOTE YOUR…
1. Warm-up + EMOM 4′ * Odd: 1 min bike/row/ski (EASY!!) * Even: 30″ alt. samson lunges 2. 1 rds. @bb * 3 clean high pull * 3 tall squat clean * 3 pause jerk, then Find your daily heavy rep C&J in 10-12 min * NO NPR !!! 3. Back Squat / EMOM 8′…
Week 4: day 22 A: 3 rds 6 reverse burpee 8 alt toes to hand push up position 10 cal skierg B: E2mom x5 14-20 gorilla row w. heavy db kb 6-12 sand bag or d-ball squats C: Pááárrrrééé 5 rds 8 sand bag/d-ball stoh 8 c2b (pull up, ring row x1,5)…
