1. 3 sets
– 2 min cardio
– 10/10 seated band pulls
– 10 hollow body rocks
– 20 fast lat. pull- downs
– 10 air squats + 20″ squat hold
2. E2′ for 10′
– 10 unbroken banded strict pull-ups
– 10 parallette push- ups
3. AMRAP 18′
– 16 WB
– 12/15 Cals Row
– 8 C2B
4. Rowing / 6 sets
– 1 min HARD / 1 min EASY!!
1. Barbell Warm-up + Snatch Technical 5×3 No foot, no contact squat snatch @bb 2. EMOM 6′ – 1 Power Snatch + 1 Squat Snatch @75% 3. EMOM 6′ – 2+1 C&J @75% 4. 2 rounds / NO MAX REPS — Moderate Tempo ! – 3′ row – 2′ target burpee – 3′ ski /…
Warm up: 3 set 10-10m monster walk with band 10 hip thrust 10-10 kb leg lift A:Back Squat E2 x 5 5 reps 321 Tempo 60-70% B:Wod 1-2-3-4-5-6-7 Squat clean 60/40 Wall walk open weight: 50/30 basic: double kettlebell 20-24/12-16 3 min rest Helen: 3 rds 400 m run 21 kb swing 16-24/12-16…
Wu: gymn+ shaolin A: 3 light rds 15 cat caw 8 get up jhonnie 15 kb tatters B: E2mom10’ 10 deadlift rx 100-120/60-80 kg open 70-90/30-50 kg 5/5 kb press half kneeling rx:24/16; open 20/12 C:Metcon For time 10 ohs 60/40 open 40/25 basic: front sq w.du kb 15 ring dip 20 jump sq…
1. 3 sets – 10 full body deadbugs – 5/5 reverse lunges – 5 btn push presses @bb – 5 Jerks 2. Push Jerk from the floor / E1’30” for 7’30” – 3 Push jerks @75-80% 3. EMOM 18′ 1. 18/15 cals row 2. 6/6 DB C&J @1×22.5/15 3. 15 weighted abmat sit-ups 4. E4′ for…
WU with Partner: (You go, I go) 4 rounds of each: 8 Am. Swing @ medium w. 8 Air squat 8 Push-ups A. Partner workout: (Divide anyhow) For time: 1000m Row 100 Box jump-overs 50/60cm 100 Deadlift 80/50kg or 60/35kg 100 Wall ball 9/6kg 150 Push-ups 100 Wall ball 100 Deadlift 100 Box jump-overs 1000m Run …
Week 1: day 4 Wu: 3rds 12 dead bug 12 reverse dead bug 50 simple under 10 russian babymaker A: Back Office Emom 12’ – 8-10 invertallt row – 8-10 bb pendlay row – 16-20 dumbell seesaw row B: Sunshine Every 5 min x 4 400 m run 15-20 thruster 30-40/20-30 10 ttb…
