W-U A. AMRAP 8’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 5 INCHWORMS 4X10 LEG SWINGS 5 BB STIFF LEGGED RDL 5 BB HANG SQ CLEANS 30” HS HOLD B. AMRAP 4’ 5 DL @INC W TO 50% 5 PIKE PUSH-UPS 5 BJ STR E2MOM 10’ 6 DL @SLOW ECCENTRIC PHASE_60%…
W-U A. AMRAP 6’ 1’SKI/ROW 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ B. AMRAP 4’ 30” JUMP ROPE 5 HOLLOW-ARCHES WOD 8X3’ WINDOWS (24′) 45 DU 10/8CALS SKI/ROW 10 T2B /B: 70SU;10CALS;10HOLLOW-ARCHES – RX: +20%/ ACC_FT_TC:5’ 100 HOLLOW ROCKS *EVERY BREAK MEANS 7 JUMP SQ
W-U A. AMRAP 6’ 1’ROW 5 DOWN-UPS 5 PLANK TOE TOUCHES 10 HIGH KNEES 5 JUMP SQ B. AMRAP 4’ 5 BSQ @INC W TO 50% 5 BURPEES STR E2MOM 10’ 5 PAUSE BSQ @1”_60% WOD_FT_TC:8’ 20 BURPEE OVER ROWER 500/400M ROW 20 BURPEE OVER ROWER /B: STEP OVER – RX:+20%/ ACC_3RFQ…
SMR + A. Warm-up: Amrap 6′ @ easy pace 8 Down-ups 8/8 cossack squats 20″ plank hold B. For time: 3 rounds of: 12 alt. Box step-up @ single DB – 15/22,5kg 12 GTOH ( snatch or c&j) @ 30/45kg 12 Wall Ball 12 Abmat sit-ups Then; 2 rounds of: 18 alt. Box step-up 18 GTOH 18…
SMR + General warm-up + Mobility A. 3 sets: 16 alt. deadbug 10/10 single leg hip thrust 20″ HS hold B. Lifting- Complex, BSQ Empty BB warm-up, ~ In 10 minutes find your max in the following complex: 1 CLEAN + 1 FSQ + 1 STOH + 1 BSQ + 1 STOH ~…
SMR + General warm-up + Mobility A. WU: Amrap 5′ (easy pace!) 2-4-6-8 … etc reps of: Air squat Down-up Push-ups B. For Quality, 3 sets : 12 alt. KB presses 30″ HS hold 12 alt. KB bent over rows 15 Ambat sit-up @ 6/9kg ball * 60″ rest btw. sets C. EMOM 15′ …
SMR + General warm-up + Mobility A. 3 sets : 1’ cardio machine 8/8 bird dog 5 inchworm w/ alt toe touches B. Lifting – Clean, FSQ Empty BB warm-up , ~ Emom 5’ 3 tng power clean @ increasing weight rest 2’ – increase weight! ~ Every 30” x…
SMR + General warm-up + Mobility A. 3 sets: 6/6 suitcase DL @ 1 x KB 6/6 Strict Press @ KB 15″ superman hold B. Strength – Deadlift, Strict Press Empty BB warm-up ~ Deadlift – Every 90″ x 5 sets 4 reps @ increasing weight ~ Strict Press – Emom 5′ 3…
SMR + General warm-up + Mobility A. 3 sets 12 snow angels 6/6 windmill @ light KB, 8-12kg 6/6 cossack squat w/ KB in goblet hold B. Lifting – Snatch complex Empty BB warm-up then, In 8 minutes find your max weight: 1 Snatch + 1 hang snatch + 1 tng snatch ~ Snatch…
SMR + Warm-up with animal walks 3-5 minutes. A. 2 sets: 12 snow angels 10/10 bent over single arm row @ light KB 15″ Hollow hold B. For time: ~ 21-18-15-12-9-6-3 reps of Power Clean @ 35/50kg Cal Row Rest 5′ ~ 3-6-9-12-15-18-21 reps of : American swing @ 16/24kg T2B / Knee…
