1. AMRAP 3′
– 3 walkouts
– 3 squats
– 3 half burpees
– 3 full body v-ups
2. EMOM 9′
1. 10 banded sissy squats https://youtube.com/shorts/Hj5CyUn29JE?feature=share
2. 10/8 cals assault bike
3. 2 hang squat cleans @75%
3. E30″ for 5′ / Back squat
– 2 reps @50%
4. 5 rounds for time / 1’30” rest / Full Sprint Tempo
– 15 push presses @43/30
– 10 bar facing burpees
5. Acc. work / 1 set
– 40 reps slow seated banded rows
– 40 reverse crunches
– 40 lying W raises
A: activation – 2 sets 1′ cardio 10 plank to dolphin pose 10 low switch cossack squat +2 sets 10/10 db external rotation @mod https://www.youtube.com/watch?v=t5Ft8OMG_D8/ 10/10 feet elevated side plank hip thrust B: clean complex – 6 sets 1 hang power clean + 2 hang squat clean + 1 squat clean @80% 90″ rest between…
1. 1 set – 1000/800m row – 20m inchworms – 10 straight arm band lat pull downs 2. Banded Deadlift / E1’30” – 6×3 reps @30-40% – speed DL- 3. ‘Auxo or Auxesia’ For time 10-20-30-40-50 – WB – Jumping C2B or Simple C2B…C2B !!! 4. Acc. Work – 3x 15 good mornings @just bb
Week 1: day 1 warm up: 3 rds 10/10 m monster walk 10 alt scorpion 10 cat camel then 2 rds 10 bb cluster 10 alt ttb A: Squat clean & double under 3 squat clean leader heavy + 25 du / 60 simple Tc: 10 min B: Front Squat 3×10 [50-55%] …
Wu: 3 rds 15 hswlk/ bear walk 6/6 one arm kb sumo deadlift high pull 12 lateral bos step overs A)TGU 3×3/3 climbing B)Rx: Strict pullup 2” hold at top 5x 4-6 reps Open: Ring row with 2” hold at top 5×6-8 1’ rest C: Wod For time: TC:12’ Rx – 30 Pullup – 15 Box…
A: activation – 2 sets 1′ cardio 8 scap push up to downdog 10/10 side plank hip thrust 12 cuban press @light https://www.youtube.com/watch?v=XpcOM9Np9LQ/ + 2 sets 10 push up 20 banded face pull B: Power Clean & Jerk 5 x 3 reps – no tng 70-70-75-75-80% 90″ rest between rds C: Strict press 3 x…
1. 3 sets – 10 alt. reverse lunges – 5 pike pull on rower – 5 btn push presses – 5 jerk balance 2. Push Press + Dip EMOM 4′ – 2 push presses @80%+ Rest 1′ EMOM 4′ – 4 jerk dip @105% Rest and Squat prep 5′ EMOM 5′ – 3 front squats…
