A) amrap 7′
– 20 jumping jacks
– 15″ alt leg raises in plank
– 20 butt kickers
– 15″ alt leg raises in back plank
– 20 high knee run
– 15″ side plank rotation /L/
– 20 mountain climbers
– 15″ side plank rotation /R/
– 5 jumping squats
B) Work up to heavy triple Push Press
then, 3×3 @85%
C) E20″ for 10′ – 10 sets
1) 1 strict C2B
2) 5 def. Push-ups
3) 10 Air Squats
D) EMOM 14 – 7 sets
Odd) 20 DUBS + 4 Burpee BJO + 20 DUBS
Even) 6 WB + 2 Burpee BJ + 6 WB
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…
1. Week: day 4 A: 3 rds 12 snow angel 60 sec pigeone pose 6 hindu push up 4 reverse burpee A1:Emom 10′ odd: 30-50 du even: 4-10 hspu A2: Emom 10′ odd: 12-18 cal row even: 12 -18 gorilla row B:For time Tc 15′ 50 wall ball 30 barbell reverse lunges 60/40…
Week 4: day 24 A1: 3 rds 50 plate hops 50 mountain climber 50 single under A2: 2rds 1rds swimming gymnastic 20 hip thrust position alt leg change B: E2mom x5 4-8 c2b (rx+ weight, bs: ring row) 12-20 dumbells bench press on bench pad ( rx/ct: medium / heavy ) C: Every 5…
1. W-U (0-15’) A. STRETCHING 5’ – COUCH STRETCH – TWISTED CROSS STRETCH – HIP 90/90 ROTATION B. AMRAP 5’ 1-1 LENGTHS LAT. MONSTER WALK 20 ALT. SHOULDER TAPS @PUSH-UP POS. C. AMRAP 5’ 1 LENGTH RUN @CORRIDOR 15M DB LUNGES 15M BEAR CRAWL 2. WOD_AMRAP 20′ (17-37’) 30M DB LUNGES 200M…
1. General warm- up + 2 sets * 6 Samson Stretches * 6 Muslce Cleans @bb * 6 Thrusters @bb * 6/6 Hip Thrusts @without weight 2. AMRAP 5′ * Max reps Hang Cluster @70/45 3. For Time A. 5 rds. * 25 Weighted Sit- ups * 50 Double- unders 3′ Rest B. 3 rds….
Week 4: day 25 A: 3 rds’ 12 „S” arm 6/6 one leg rdl double kb 12 shoulder taps in hand stand position 6 tempo kb thrusters 3211 (db kb light) B: E3mom x 5 10 Back squat (rx: 60-65-68-72-75%) Ct & Bs: + weight last week 10 barbell press behind neck in a standing…
