A: gymn + amrap 6′
– 1/1 TGU
– 10/10m monster walk
– 10 scap push ups+ 5 hindu push ups
– 15″ hollow hold
B EMOM 10′
2 back squat @ mod. Heavy
C: Metcon
AMRAP 7′
7 HSPU
9 T2B
21 DUBS
D: Strength
5 sets:
7 biceps curl + sh press @dual KB
11 skull crusher @empty bar
E. Acc
3 sets:
30″/30″ side plank w/rotation
30 russian twist @10/5 plate
A. Warm-up: Gymn. + Hip mobility Then.. 3 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps Single-Leg RDL x 10/10 reps @ without w. Single-Leg glute Bridge hold x 20/20s. Alt. V-ups x 20 reps B. Every 2’ x 5 sets Front squat x 4-5 reps @ 60-70% of 1RM C. Weighted Strict…
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…
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…
Wu:gymn+hip mobility A:3 rds light 3/3 turkish get up 3/3 one leg burpee+ one leg box jump 3/3 one arm kb snatch+ ohs 30 sec hspu hold+ shoulder taps B:10 min power snatch climbing 5×5 last set last week weight C: 2×8 snatch high pull D:Metcon For time 10 burpee pull up 30 ohs…
Wu: Gymn+ shoulder and elbow mobility A: 3 light rds – 10 hand climb+ snow angel – 10 get up jhonnie – 10 plank to push up – 5 burpee+ air sq B: 5×3/3 Turkish Get Up climbing to heavy C: 8 min HSPU, Pull Up, MU practice D: E2MOM x6 – 5-8 kb snatch…
A. SMR + Gymn. + Amrap 6′ 10-10 Upright rows 8-8 Cross body deadlifts 12 Cossack squats @easy kb B. E2′ for 14′ 40 DU’s / 100 Simple unders 2 Power Snatches @70% of 1RM C. 5 sets of: 6 Snatch grip shoulder presses btn @choose the weight 6-12 Strict pull- ups D. Acc EMOM 10′…
