LONG SMR_10’
@FOCUS ON LATS AND HAMS
1.WOD_5 RDS
@STEADY STATE ZONE!
(NASAL BREATHE, VERY EASY PACE)
-1’ JOGGING
-1’ ROW
-1’ ASSAULT BIKE
-1’ SKIERG
-1’ ROW
-1’ SU
@DAMPER 1-2 ON CARDIO MACHINES
2.ACC_3SETS
-10/10 HALF KNEELING WOD CHOPS @EXPLOSIVE / BAND ON PULL-UP BAR
-10 REV SNOW ANGELS
W-U_3SETS
-30M BEAR WALK
-20” ACTIVE HANG
-15M DUCK WALK
1.EMOM 8’
EVEN – 6 PULL-UPS @PEG BOARD
ODD – 4 PRESSES + 2PP @70% OF 1RM PRESS
2.WOD_INTERV.
A/2’R/B/2’R/A/2’R/B
@42.5/30
A) AMRAP 3’
-5 PULL-UPS
-5 HPC
-5 THRUSTERS
B) AMRAP 3’
-5 T2B
-5 HPSN
-5 OHS
3.ACC_3SETS
-12 DUO DB RDL @CHOOSE WEIGHT FOR PERFECT FORM!
W-U_3SETS/1’
-6 PIKE PUSH-UPS
-30” DU
-10/10 PSOAS MARCHES @HEELS ON BENCH
1.EMOM 7’
-7M HSW
2.WOD_RUNNING
4X/2’
800M @EASY + 200M @MAX EFFORT
(IF IT IS RAINING! ROWER 1000M + 250M)
3. ACC_3SETS
-12/12 ROTATIONAL SIDE PLANK
-15/15M FARMER CARRY WITH 1 BARBELL WITH PLATES
BB W-U_
1.PRE-LIFTING
-SN GRIP PP + OHS
3X2+2/1’ @50% OF 1RM SQSN
2.PSN
EMOM 4’
-3REPS_TNG
@50-55-60-65%
E2MOM 6’
-2REPS_NO TNG
@75-75-80%
3.DEF. SN PULL
-E2MOM 6’_3REPS
@105% OF 1RM PSN
4.BSQ @EXPLOSIVE CONCENTRIC PHASE!
-E3MOM 9’_7REPS
@70%
5.WOD_3RDS FT_TC: 9’
-10 ALT DB PSN
-10 LAT BURPEES
-10 ALT DB HANG CJ
-10 ALT DB THRUSTERS
@22.5/15
6.ACC_3SETS/1’ HOLLOW
-10 ROCKS+10”HOLD
W-U_3SETS/1’
-30”/30” ROTATION SIDE PLANK
-15M REV BEAR WALK
-30 JUMPING J
1.WOD_ 4RDS FT TC:27’
@U GO-I GO_PARTNER WORKOUT
-12M HSW (6-6)
-12 HEAVY SANDBAG OVER THE BARBELL @BB IN RACK
-12 THRUSTERS @52.5/40
-6 ROPE CLIMB
-60 DU
-24M ZERCHER CARRY @52.5/40
2.ACC 3X
-7 HAMS WALK-OUTS
BB W-U_UNBROKEN
6 RDL
6 HIGH PULLS
6 MUSCLE CLEANS
6 FRONT SQ
6 PRESSES
6 PUSH JERKS
1.DEADLIFT
-E2MOM 6’_5 REPS @75%
2. C&J (PC+P J)
EMOM 4’
-2PC+2PJ_TNG
@45-50-55-60%
E2MOM 6’
-2PC+1PJ_NO TNG
@70-70-75%
3. DEF. CLEAN PULL
-E2MOM 6’_3REPS
@100% OF 1RM PC
4.FR SQ @EXPLOSIVE CONCENTRIC PHASE!
-E3MOM 9’_9REPS
@65%
5.ACC
REV TABATA
-PARALETTE L-SIT HOLD
W-U_3’ CONT. WORK (3X) @EASY!
-15”JUMPING J
-15”LONG STRIDERS
-15”MOUNTAIN C
-15”AIR SQ
1.WOD_27’ AMRAP
@STEADY STATE ZONE!
(NASAL BREATHE, VERY EASY PACE)
-24 AIR SQ
-24/20 CALS ROW
-24 ALT REV LUNGES
-24/20 CALS ROW
-12/12M ASSIMETRIC CARRY /OH12KB-FARMER24KB
@DAMPER 1-2 ON CARDIO MACHINES
2.ACC_3SETS
-10 BAT-WINGS
-10 ALT SIDE PLANK TURNS
W-U_3SETS
-10 ALT 1HAND SCAP PUSH + ALT TOE TOUCHES
-10 SCAP-PULLS
-20 ALT CURTSY LUNGES
1.EMOM 8’
EVEN - 6 CHIN-UPS
ODD - 6 STR HSPU
2.WOD_AMRAP 3X4’/2’
-3 BMU
-5 WB @9/6
-7 SIT-UPS
3.ACC_3SETS
-10 HAMS CURLS ON ROWER
W-U_3SETS/1’
-30” JUMPING @ARMWORK! (NO HEEL CONTACT)
-10/10 STANDING PSOAS MARCHES (EXPLOSIVE)
-10 HIGH INTENSE SHUTTLE RUNS
1.WOD_TC:34’
3X/2’
-1200M RUN (1500/1200M ROW)
-75 DU
-25 JUMP SQUATS
2. ACC 3X
-20” ACTIVE HANG
-20” REST
-20” DUO KB BOTTOM-UP HOLD @12/8
-20” REST
BB W-U_
1.PRE-LIFTING
-SN GRIP PP + OHS
3X2+2/1’ @45% OF 1RM SQSN
2.PSN
EMOM 4’
-3REPS_TNG
@45-50-55-60%
E2MOM 6’
-2REPS_NO TNG
@70-70-75%
3.DEFICIT SN PULL
-E2MOM 6’_3REPS
@100% OF 1RM PSN
4.BSQ @EXPLOSIVE CONCENTRIC PHASE!
-E3MOM 9’_9REPS
@65%
5.WOD_AMRAP 9’
-3 PSN @42.5/30
-5 OHS
-7 T2B
6.ACC_3SETS
-10 TEMPO GHD SU 42X1 @OR BOX