1)3 sets – 10 hip thrust and 20″ hip thrust hold – 20″ plank – 10 barbell deadlift 2)Deadlift 5×3, not tng 2′ rest btw sets 3)4 sets for quality, 1′ rest btw sets – 12 russian swing@heavy – 20/20 bottom up kettlebell hollow body flutters – 10 abwheel – 10 goblet squat @heavy…
1)Warm up with gymnastics & animals 2)ENJOY Buy in: 1000 m row 3 rds *15 push press @30/45 kg *15 box jump overs 3 rds * 15 double KB thruster@2x 12/2×20 kg * 10 T2B/15 K2E 3 rds *20 russian swing * 15 push up Buy out: 1000 m row 3) Hollow hold taba
1)5′ amrap *10 OHS facing the wall *20″ HS hold/wall *20 jumping jack *8/8 lunge steps 2)4 rounds not for time – 12 m handstand walk(20 shoulder taps in handstand by wall or in push up pos.) – 2 rope climb 3)For time – 12 back squat@40 % of your 1 RM…
1)Hip & shoulder mobility, 5′ easy cardio + 10/10 Dead Bug 2)5 sets, same weight, 90″ rest btw sets 1 hang squat clean+ 1 power clean from ground + 1 FSQ 3)8′ OTM Odd: double KB front rack squat x 10 Even: 40″ superman hold 4)For time 21-15-9 reps of * pull up * deadlift@50/80 kg ~>after…
1)3 rounds as warm up * 50 simple under *10 m crab, 10 m spider walk * 40″ push up hold *15 m double KB overhead carry 2)Push press from rack Every 90″ x 3 reps not tng x 5 rounds 3)3 rounds for time *15 power snatch@25/40 kg *20 T2B/25 K2E 4)3 sets…
1)6′ AMRAP *20 jumping jack * 30″ superman hold *10 m bear crawl *15″/15″ side plank 2)BSQ 4×3, same weight (80-85 % of 1 RM) 2′ rest btw sets 3)18′ EMOM:40″ work/20″ rest Min 1- DU/SU Min 2- Hand release push up Min 3- Box jump 4a)Wall sit hold, double KB in front rack 3x 30″…
1)Warm up: 3 rounds * 1′ 30″ easy row * 10 hip thrust * 10 scapula push up 2)Every 90″ x 6 rounds/ same weight 5 deadlift + 5 power clean + 5 bent over row 3) 12′ AMRAP * 10 double KB hang clean *10 burpee * 20 air squat 4)3 sets for quality *…
A. Gymn. + Warm-up 2 rounds: 20m bear walk 40″ plank @leg raises 20m tiger walk 30″ reverse plank B. Weekend Wod: AMRAP 30′ 100 cals row 30 burpee over the row 50 thrusters @empty bar 30 abmat sut-ups C. Stretching
A. Gymn. + Santa Claus Warm-up B. Daily MAX Deadlift Let’s see your MAX ! C. WOD: 5 RFT. 10 Power Cleans @60/45 10m Walking lunges @db heavy DB / farmer hold 15 Kipping HSPU’s D. Cool Down
A) 8′ SMR + gymn + 3 sets of ‐ 30 jumping jacks ‐ 7 down ups B) EMOM 30′ (50″ w / 10″ r) 1) Row 2) Shuttle Run 3) Burpee C) 3 sets: – 20 barbell side band – 20 alt. leg raises in plank
