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/
* 12 Burpee Over The Dball or Sbag
* 40″ Russain Swing
* 9 Burpee Over The Dball or Sbag
4. Seated Good Morning
* 4×10 @barbell
Week 4: day 24 wu: 3rds 12 shoulder taps in hspu pos. 20 hamstring band extension 12 alt bw romanian dl 20 wall sit position shoulder extension A: Stiff leg deadlift 4×12-15 B: Body Pump 3.0. 15-12-9-6 (climbing weight) BB Shoulder press Deficit lunges w bb Bench press Barbell row C: Pazar 4…
WU: 3-5’ gymnastic 3 slow round: – 10 Slow pushup – 20m bear walk – 10 Russian swing – heavy A.3 rounds – 6-8 HSPU (deficit or regular, strict or kipping) (Open: Box HSPU or Z-press) – 8-10 Strict T2B (Open: Hanging Leg raises) B Snatch E90″ – 3 sets (speed focus) 3 Snatch High…
A: activation – 2 sets 1′ cardio 10 banded rev nordic curl 20/20″ split squat pulse B: 3 sets 15″ row @max effort 15/15 m SA farmer carry @heavy 15 feet elevated hip thrust C: Deadlift 2 warm up sets, then: 8 reps 70% 6 reps 75% 4 reps @80% 2×2 reps @90% 90″ rest…
A. Warm-up: Amrap 6’ 50 Mountain climbers 1/1 TGU @ 12/8kg KB 10 Scapula pull-ups 10 Banded good morning B. Wod Amrap 15’ RX: 10m Walking Russian swing 16-24/8-16kg 10m Handstand walk 10m Lunges walk 10m Tiger walk OPEN: 10 Walking Russian swing 10m Lunges walk 10m Burpee broad jump 10m Bear walk C. Strenght…
1. 2 sets – 5 tempo snatch high pulls – 5 muscle snatch – 5 snatch balance 2. Heavy Isabel For Time – 30 snatches @45/60 3. EMOM 5′ – 2 Back squats @85% 4. Rowing / E3′ for 15′ – 500m 5. Core / 2 sets / 2 min rest – 15 V-ups –…
Week 4: day 27-28 Wu: 3 min rope jump 2 rds: 10 walking lunges 10 pvc pass through 10 squats 10 hrpu A: Partner Party 10 rds: 15 cal row 15 wall ball 8 rds: 12 dumbell thruster 16-22,5 / 10-15 kg 12 push up 6rds: 14 cal row 14 front rack dumbells…
