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 basic: 12/8 kg
15 kb facing burpee
C: Acessory
3rds
60 sec Weighted wall sit with 20/10kg plate
60 sec Max plank to push-ups
Rest 60 sec
WEEK 2 DAY 4 2” CARDIO THEN, 3 SETS OF 10 REVERSE NORDICS 5/SIDE SHINBOX SWITCH 10M DUCK WALK A.: 3 SETS 4,4,4 FRONT SQUAT 41X1 30” REST 20-40” L-HANG OR TUCK L-HANG 90-120” REST B.: 3 SETS 6-8/SIDE KNEE OVER TOE SPLIT SQUAT 3110 45” REST 12-14 BB BACK RACK GM, 3020…
1. W-U (0-14’) A. STRETCHING 5’ – WORLDS’ GREATEST STRETCH – PUPPY DOG – PIGEON B. AMRAP 5’ 10 TALL PLANK HIP CIRCLES 10 HIP 90/90 ROTATION 10 ALT LUNGE STRETCHES 5/5 SL RDL @NO WEIGHT C. EMOM 4’ 40” ROW @EASY 2. WOD_FOR TIME _@SUSTAINABLE PACE (17-47’) TC:30’ BUY-IN: 30/30 STANDING…
WEEK 3 DAY 2 WU.: 2 RDS 1’ CARDIO 5/5 FORWARD SHOULDER WALL CIRCLES *SLOW 5/5 KB WINDMILL @EASY 10 KB SDLHP @EASY A.: 4 SETS 5 PAUSE PUSH PRESS *PAUSE 2” IN DIP + PAUSE 2” OVERHEAD REST 30” 5 HSPU NEGATIVES OF DEFICIT HSPU NEGATIVES *3-4” LOWERING REST 90-120” B.: FOR…
1. General Warm- up + 2 sets * 3 Tall Squat Clean * 3 Front Squat * 3 Strict Press * 3 Jerk * 6 Btn Barbell Rotations 2. 2x EMOM 6′ / 2 min rest Odd: 3 C&J @75% Even: 11 Target Burpees 3. EMOM 14′ 1. 15/12 Cal Row 2. 10 OHS @43/29 4….
Week 3: day 19 Wu: 3 rds 6 cossack squat to thoracic rotation 30 sec mountain climbers 8 behind head lift offs 30 sec plank rotation A:E3mom x 4 8/8 kb front rack bulgarian sq 25-45 hamstring curls w band 1-6 bar/ring mu B: Furkó 5 rds 3 clean & jerk (60-65%) 200 m run…
A) AMRAP 6′: – 12 alt scorpion – 10 alt. leg ext. in wall sit – 8 hollow rock – 6m bear crawl B) 4-rep Daily max OHS C) EMOM 20′ – 10 sets Odd) 1 Round Run (corridor) + 9m walking lunges Even) 9 Burpee Pull-ups (Scaled: Burpee Knee Raises) W/ weight vest !!!…
