Warm up: gymn +
5 rft
10 cal Ski or Row
1 wall climb
6/6 cossack squat with reach
10” push up hold at bottom, 10” push up hold at top x 3
A) Strength,
Deadlift 6×3, same w.
2’ rest btw sets
B) WOD
5 rft TC: 20’
– 400 m run
– 20 wall ball
– 2 Ring MU/ 4 Bar MU/ 8 CtB/ 12 pull up/ 15 TRX row
1. 5’ cardio + 3 sets • 30” couch stretch/ side • 5 vertical jumps • 10 alt. toes touches 2. For Time – easy pace • 50-40-30-20-10 Am. Swing • 25-20-15-10-5 Target Burpee • 50-40-30-20-10 Plate Sit up 3. 5 sets • 10 Seated KB strict presses • 5 Strict pullups Then, 3…
SMR + General warm-up + mobility A. 3 sets: 6/6 Half kneeling press @ light KB 10 scapula pull-up 20″ HS hold B. Lifting- Push jerk from rack 1. Find your daily heavy 1 rep in 6′ + Emom 5′ 3 reps @ 80-85% of your daily heavy 2. Alternating Press 3×12 (6/6) @ Double…
Wu:gymn+hip mobility A: 3 rds 20 alt leg hip thrust 10/10 half knee shoulder press 20 dead bag B: For Time 4rds 444m row 4 c&j 1rd:60% 2rd:65% 3rd:70% 4rd:70%+ Then 4 min 1 reps climbing heavy c&j C:Power Metcon 12-9-6-3 Strict pull up (open ring row) Deficit push up Sttb (v-ups) Ring dip (box…
WU: 3 Rounds of: 15 Band pull apart / easy band 10/10 Single arm Shoulder press (use KB or DB) 10/10 Suitcase Deadlift (Use KB or DB 30 Mountain climbers A. EMOM 10′ Odd: 10-12 Inverted barbell row Even: 10-12 Diamond push-ups B. Metcon For time: RX: 10-9-8-7-6-5-4-3-2-1 reps of: Thruster 60/40kg Sumo DL high pull 60/40kg OPEN: 10-9-8-7-6-5-4-3-2-1 reps of: Thruster…
Mobility: Spine Activation: 2 RDS – 1 Lenght Seal – 1 Lenght Crab Walking …
A. Warm-up: 10 Inchworm 10 Slow reverse snow angel 10/10 Single-Leg Hip thrust on floor 10 Air squats + 20s. Squat pos. hold 90 degree x 3 rounds B: Plate strength 3-4 rds 25 front raises 25 biceps curls 25 triceps 25 good morning (plate 10-20 kg) C: Metcon 3 rds 300 m…
