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…
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…
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
SMR & GYMNASTIC & MOBILITY A: 2 sets 3 min cardio machine 2 min bear walk 1 min jumping jack B: „BájBáj Kotsog Turk” Buy in: 10 wall climb burpee 3 rds 10 back down run in hall / 1000m row 111 simple under 55 cal row 44 russian swing ct:8-12 sc:12-20…
SMR & GYMNASTIC & MOBILITY A:3sets 90/90 hip 12 shoulder taps in and stand position 10 wall squat 8 hindu push up B:E3x 4rds 10 bsq 50-60% 5 fsq 50-60 % C: „Nyuszikaim” 3 rds 21 cal row 15 hspu/ pike / push up 9 c2b 6 slam ball over shoulder 12-70…
