Week 3: day 17
Wu: 3 rds
10/10 kb rdl
10 barbell hip thrust
30 sec plank to push up
30 sec jumping jack
A:10 min pratice: ttb, hspu, hswlk, pull up
B: E2’x 5
5-8 bb shoulder press climbing
8-10 bb dead lift start 60%
C: Amrap 8′
6 hspu/ pike push up (rx strict)
10 cal row
6 db box step overs 15-22,5/7,5-15 kg
2 min rest
Amrap 4′
5 pull up/1,5 x ring row
7 heavy wb
9 box jump
D: accessory
4 rds
20 sec L-sit hold on parallette
15 abwhell
WEEK 3 DAY 3 WU.: 3 RDS 5/SIDE SHINBOX THORACIC ROTATION 30”/SIDE SINGLE LEG GLUTE BRIDGE ISOMETRIC 10 MIDDLE SPLIT WITH KNEE BENDS A.: 2x 5′ EMOM 1 PS + 1 OHS + (no rest) EMOM 5’ PS + HSS B.: 4 RDS 4,4,3,3 DEFICIT SNATCH GRIP DL 31X1 *REST 2’…
Week 5: day 33 A: 3 sets 2 wall climb 4 down up 8 air squat 10 lateral box steps over B: „Marathon” 2 rds 4 back and down run in hall or 500/400m row 26 hrpu 4 run 500/400 m row 26 am swing 24/16 sc/ct:12-16 4 run 500/400 m row 26…
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…
A) 3 sets of : – 10 deadbugs – 6 cossack sq. – 10 birddogs – 20 steps OH March @mod. band+KBs B) Work up to heavy single Muscle Snatch then, 3×1 @90% C) 0:00 – 10:00 ‘Annie’ 50-40-30-20-10 reps for time of: – DU – Sit-up 10:00 – 20:00 50-30-10 reps for time of: – Alt….
1. SMR + Shoulder Mobility /T-spine extension, shoulder- hip extension/ https://youtu.be/wW-GAz2CTCM 2. 2 sets: * 5/5 Face up chinese plank + knee raise * 10 Hand release push- ups * 10/8 Cals row * 8 Shoulder taps in HS hold or Push- up hold pos. 3. EMOM 10′ Odd: 30 m Farmer Carry @moderate weight…
A) emom 9′ – 3 sets 1) 10 OH sit-ups @ pipe + 5 pvc pass thru 2) 10 air squats + 5/5 standing hams curls 3) 10 sh taps + 5 lying Y raises B) 8-rep Daily max OHS C) EMOM 8′ Odd) max rep legless rope climb Even) Rest (Scaled: seated Sled Pull…
