1. General warm-up+ 2 rds.
* 10/8 cals row
* 10 scorpions
* 10 scapula pull- ups
then, 2 rds. @easy weight
* 5 bench presses
* 5 pendlay rows
* 10 banded face pulls
2. 3x AMRAP 5’/ 1′
+ 3 wall walks
+ 12 DB snatches @15/22.5
+ 15 box jump overs
3. 4 rounds
* 4 paused bench presses @60%
30″ rest
* 4 pendlay rows @heavy weight
30″ rest
4. Core Endurance – 3 sets
* 10 Seated legs lifts https://youtu.be/jl4AYciTHy4
* 20 Hollow Rocks
* 30 Crunches
Week 1: day 2 Wu: 3 rds 45 sec jumping jack 10 arch rock + snow angel 6/6 one leg kb rdl A: 8-10 min practice ( pull up, c2b, bar-ring mu, hswlk, hspu, du) B: 3 rds 15 m hswlk / bear wlk 3 bar mu / kipping c2b pull up 30…
1. General Warm-up 2. Squat / 7 sets / 1’30” rest btw sets * 2 Fr. squat + 4 Back squat 3. Running Clock For Time * 40 Box Jump Overs * 20 Push Presses 7:00- 14:00 21-15-9 * SDHP * Pike Push- up 14:00 / AMRAP 10′ * 30m D-ball or Sandbag Carry /bear hug/…
Wu: 3 rds 15 hip thrust 20 band good morning 30 sec plank twist 60 sec cardio A: E2mom x5=10 min – 10 deadlift 40-50% , basic double kb – 10 sttb, sk2e 2 min rest E2mom x5=10 min – 10 stiff leg deadlift – 20 alt V-ups B: Playbaby 4 rds 400…
Wu: Emom 12 – 15-30 m hswlk , tiger wlk – 20-30 sec L-sit hold on parallette – 1-2 rope climb , rx: leg less A: Strenght 8-8-5-5-3-3 climbing weight Bench press Back sq chine up rx:weight Barbell bench row B: Wod 0-10 min 8 push press 12 oh lunges 200 m run 10-12 min…
1. 3 sets – 8/8 suitcase KB DL @easy w. – 4 walkouts + push-ups – 10 full body deadbugs 2. 4 rounds for time / 2 min active recovery – walking or rowing – pulse recovery!! – 15 DL @80/60kg – 20/18 cals row 3. For Time / I’m so sorry – 20 Alternating Turkish…
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…
