A) 3 sets of:
– 10 halo @5plate
– 10 deadbugs @5plate
– 5/5 SL Hip thrusts
– 12 goblet cyclist squats
B) 6-rep Daily max OHS
C) 50 Alt. Pistols Over The Parallette for time
(Scaled: 30 reps Candlestick Roll to Pistol)
TC: 8′
D) AMRAP 12′
2K Rowing
then,
2,4,6…
– dKB Clean & STOH
@2×20/12
– Abmat Sit-ups
in the remaining time
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…
A) 100m reverse bear walk *E20″ (inc. 0:00) : 1 V-up B) Work up to heavy double Power Snatch then, 4×2 @87,5% C) 0:00 – 10:00 ‘Karen’ 150 WB for time 10:00 – 20:00 For Time: – 25 Burpee T2B – 250m SB Carry @heavy – 25 Burpee Pull-ups D) 3 sets of: – 18…
Wu: Gym + mobility 3rds 10-10m Tiger walk (forward + backward) 10 Ring Row 10 Burpee 10/10 Single-arm KB deadlift @ medium weight A: Power Dead stop Deadlift x 5 RM (focus on perfect start position) B: Every 5 min x3 500 m row 20 overhead lunges rx: du kb 20/12kg open: 16/12 kg…
1. W-U (0-12’) A. STRETCHING 4’ – WORLDS’ GREATEST STRETCH – TWISTED LIZARD – PUPPY POSE STRETCH B. AMRAP 4’ 15M HIGH KNEES 15M BUTT KICKS 7/7M OVER/UNDER HURDLES @/SIDE 7M REV LUNGES 7M REV BEAR CRAWL C. AMRAP 4’ 6 SHUTTLE RUNS @EXPLOSIVE 6 BURPEES 2. WOD_3 PERSON TEAMS (17-45’)_AMRAP 28′ 200M…
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′…
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)…
