Warm up shoulder+ hip mobility + 2 rds * 20” plank * 10 banded row * 10 alt. lunge steps * 10 alt. box step Lifting, strength a) 12’ OTM Odd: 3 BSQ@~ 80 % Even: Paralette L-sit hold x25” b) Weighted s. Pull up (Open: w/ot weight) 5×2 WOD For time Buy in: 35…
Warm up 5’ amrap * 10 scapula pushup * 5 get up Johnny * 30” superman hold * 10 air squat Lifting, strength a)Strict press E90” x 3 reps, not tng, 4 rounds b)Push up btw 2 plates (hands on plates) 4x 8-12 1’ rest btw sets WOD 10’ amrap * 15/12 cal row *…
Warm up 3 rds * 1’ easy row * 5/5 cossack squat * 20” HS hold Lifting, strength a)KB complex: 6’ max reps/rounds * 5 clean(anyhow) * 5 FSQ * 5 STOH WOD 10’ AMRAP * 20 pull up (20 TRX row) * 20 pistol squat (20 goblet sq) * 20 HSPU (20 push up)…
Warm up gymn+ running+ “animals” A)Lifting, strength KB complex: E90” x 6 rds 2 deadlift+ 2 russian swing+ 2 clean+ 2 FSQ + 2 STOH B)WOD 16’ amrap * 400 m run * 16 hang power snatch@20/30 kg * 16 box jump * 16 pushup C)Acc. hollow rock tabata
Warm up: 3 rounds * 2 wall climb * 8/8 opposite arm-leg raise in tiger crawl pos. * 6 deadlift * 6 goblet squat Lifting, strength a)Squat clean+ push jerk Every 90”x 1 repx 5 rds b)Deadlift 3×3, same w. WOD 21-15-9-6-3 reps of * power clean@35/50 kg * bar facing burpee
A) Warm up 4′ amrap: 40 SU, 25″ plank, 10 KB deadlift B)Lifting, strength 3 rds * 10/10 half kneeling KB press (opposite arm-leg) * 1/1 TGU * 15/10 push up 90″ rest btw sets C) WOD: For time 50-40-30-20-10 reps of: * abmat sit up * DU / 2x SU D) Acc: 3 rnft…
Warm up gymn with PVC+ barbell warm up together + some core exercise B)Lifting, strength a)Snatch (anyhow)E2’ x 3 reps tng, climbing 5 rounds b)FSQ 3×2, same w. C)WOD: 4 rounds for time * 30 am swing@12/20 kg * 15 T2B * 10 m one arm overhead walking lunge
Warm up 3 rounds * 15″/15″ single arm push up hold * 6-8 push up * 12 hip thrust * 6 push press/empty BB Lifting, strength a)Weighted strict pull up 4×3 b)Push press 4×2, same w. 90″ rest btw sets WOD 5 rounds for time * 10 kipping HSPU * 1′ row * 2 ropeclimb…
Warm up 5′ amrap 200 m run 6/6 KB clean@ medium 20″/20″ side plank hold Lifting, strength Power Clean daily max in 8′ + E2′ x 3 rounds : 2 power clean@ 90 % of daily max WOD 21-15-9-10-11 reps of * deadlift 50/80 kg box jump overs wallball Acc. KB side bend 3x 10/10…
A)Warm up Every 90 seconds for 9 minutes (2 sets): Station 1 – 30” Bear Crawl + 30” Hollow Hold Station 2 – 30” per side of Paloff Hold Squats Station 3 – Static Hang x 2x 30” (one set pronated, one supinated) B)Lifting, strength Back Squat x 3 repsx 5 rds @ 85-90% Rest 2 minutes C)WOD 15’…
