A) amrap 6′
– 16 toe touches
– 8 smr wall slides
– 12 deadbugs
– 8/8 birddog row
– 6 glute bridge V walk outs
– 20″ wall sit
B) Work up to heavy 5-rep Front Squat
then, 3×5@80%
C) E30″ for 9′
1,5-5m HSW
(Scaled: 100 HS Marches at wall)
D) AMRAP 15′
– 5 dDB Cleans @2×22,5/15
– 10 WB
– 15 Abmat Sit-ups
– 30m SB Carry
1. General warm up + Full body rolling 2. 4x AMRAP 8′ A. * 10 Burpee * 10 V- up * 10 Push-up /chest to abmat/ – 2 min Rest B. * 100 m shuttle run * 10 Abmat sit- up * 10 Box jump @50/60 – 2min Rest A. – 2 min Rest B. 3….
A) AMRAP 6′ /easy/ – 10 reverse snow angels – 30″ chinese plank @10/5plate at hip – 10 alt. tall kneeling halo – 10″ L-hang flutters – 10 reverse lunges B) EMOM 30′ 1) 12/9 cal Rowing 2) 9 Down up Box step overs 3) 12/9 cal AB 4) 9 medball squat clean WB 5)…
1. W-U (0-12’) A. STRETCHING 5’ – WORLDS’ GREATEST STRETCH – PUPPY DOG – PIGEON B. AMRAP 7’ 10/10M LATERAL BANDED MONSTER WALK 20 ALT SHOULDER TAPS @PUSH-UP POS 10 PRISONER SHOULDER ROTATIONS 2. WOD_AMRAP 32’ (15-47’) 20 HOLLOW ROCKS 10/10M LATERAL PLANK WALK 30/24 CAL ROW @EASY 20 WALL BALL @9/6 20 ARCH…
1. General Warm- up + 2 sets * 5 Push up to downward dog * 3/3 Turkish get- ups * 10 db KB Russian swings 2. For Time 3 rounds / 2 min rest btw rds. * 15 Kipping HSPU * 21 db KB Snatches * 14 Shoulder Taps in HSHold * 21 db DB…
1. General Warm- up + 2 sets * 5 Jumping Back Squats @3″ down @barbell * 8 Alt. Curtsy Lunges * 8/8m Lateral Monster Walks 2. Back Squat / 1’30” rest btw sets * 4×4 @80% 3. For Time / 2×22.5/15 / TC: 15′ * 50 DB Walking Lunges * 30 HSPU * 40 Front…
Week 2: day 8 Wu: 3 rds 12 alt leg hip thrust 10/10 kneeling plate halo 12 m dumbell alt rdl walking A: E2mom x6 6-10 weighted pull ups behind neck 6-10 push jerk (Every rds add weight) B: Every 90′ x 5 10 alt. lunges (climbing weight, start 50%) C: 21-15-9…
