A) 3 sets of:
– 5 walk outs
– 5/5 SL hip thrust
– 30 butt kickers
– 30 high knee running
B) Work up to heavy double Muscle Snatch
then, 3×2 @85%
C) ‘Almost Jackie’
For time:
1 K Rowing
50 empty bar thrusters
15 rope climb
TC: 12′
D) 3 sets of:
– 15″/15″ Coppenhagen Side Plank
– 5/5 Side Plank Rotations
– 20″/20″ SL Glute Bridge Hold on SMR
A) 2 sets of: – 14 banded lat pull down in hollow – 12 spiderman lunges – 6 hip flow – 9/9 lying banded hamstring curls – 12 SDHP @easyKB – 14 goblet squats B) E2′ for 10′ – 5 sets – 9 strict pull-ups – 7/7 knee support DB row C) E30″ for 3′…
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….
1 Week: day 5 A: Amrap 6′ 12 dead bug 6/6 one leg rdl 12 shoulder taps in hand stand position 6/6 one arm kb press (light) B: Every 3 min x5 10 bsq 50-52,5-55-57,5-60% 10 shoulder press btn climbing weight 20 sec arch rock C1:Dumbells party Amrap 3′ 10 thruster @ db…
Wu:gymn+ mobility 3 rds 6/6 tempo single leg deadlift 311 6 hindu push up 12/12 windmill A: Practice (Peg board, hspu, butterfly kipping pull up, hswlk, hspu,) B: 5x 3 push jerk (focus on tecnik) C: Short 5 rds 200 m row 5 squat clean 40-60 / 20-40 kg 10 ttb D:Emom…
WEEK 3 DAY 5 WU.: 90″ CARDIO THEN, 2 RDS OF 30” SUPINATED PASSIVE HANG 10 DB PULL OVER @2-3” HOLD 5/5 SPLIT STANCE PRESSING WINDMILL A.: EVERY 2 MINS X 6 SETS 1 CLEAN LIFT OFF 2 CLEAN PULL 3 POWER CLEAN 4 HANG POWER CLEAN B.: FT_TC 10’ OPTION 1 8…
1. W-U (0-13’) A. STRETCHING 4’ – WORLDS’ GREATEST STRETCH – TWISTED LIZARD – PUPPY POSE STRETCH B. AMRAP 4’ 10 TALL PLANK HIP CIRCLES 10 SUPINE TWISTS 5 BURPEES 5 BJ C. AMRAP 5’ 5 HPC @ADD W 5 PC 5 BBJO 2. WOD_10 RFT (17-47’) TC: 30’ 15 AIR SQ…
