Wu: Gym + mobility 3rds 10-10m Tiger walk (forward + backward) 10 Ring Row 10 Burpee 10/10 Single-arm KB deadlift @ medium weight A: Power Dead stop Deadlift x 5 RM (focus on perfect start position) B: Every 5 min x3 500 m row 20 overhead lunges rx: du kb 20/12kg open: 16/12 kg…
A) amrap 5′ : – 10m crab walk – 15″ hollow hold – 8 reverse crunches B) ‘Emily’ 10 RFT: – 30 DUBS – 15 Pull-ups – 30 Air Squats – 100m Sprint /2′ rest btw/
A) 3 sets of: – 12 alt lat. box step up – 20 plank twists – 12 cuban press @2×2,5/1,25plate B) Work up to heavy single Squat Clean then 2×1 @95% C) AMRAP 8′ /in pairs/ A) execute rope climbs B) Wall Sit / Plank / Deadhang / HS Hold D) AMRAP 16′ /in pairs/…
A) 3 sets of : – 12 sh taps in tiger pos. + opposite leg raises – 12 banded pull-aparts – 12 halo in squat pos @5/2,5 B) Daily Max OHS C) 500m (Sprint) Rowing For Time If your time is: under 1’30” : take a rest, because you’re awesome 😉 1’30” – 1’35” : 300m…
A) AMRAP 7′: – 10m bear walk –10m walking lunges – 10m inchworm B) Work up to heavy single Squat Snatch, then 2×1 @95% C) For time: – 25 Devil’s Presses – 250 DUBS – 25 dDB Thrusters TC: 11′ D) 3 sets of: – 7 banded glute bridge V walk outs – 20″ medball…
A) 3 sets of : – 16 banded pull apart (palms up) @easy band – 10 cossack squat+turn to dragon pose (in every rep) – 15″ plank (elbows&legs on foam roller) B) Work up to heavy single Front Squat then, 5×1@95% C) AMRAP 8′ 1,2,3… – BMU – HSW (m) (Scaled: Jumping MU + HS…
A) AMRAP 5′: – 10 90/90 – 10 scap pull ups – 5m tiger walk – 10 glute bridges B) Work up to heavy single Push Jerk then, 5×1 @90% C) EMOM 9′ – 3 sets 1) 9 strict pull-ups + 4 alt. pistols 2) 6 strict pull ups + 6 alt. pistols 3) 3…
A) 3 sets of : – 8/8 birddog row @8KB – 12 halo in squat pos. @8KB – 10 glute bridge V walk outs B) ‘Donny’ 21-15-9-9-15-21 reps for time of: – Deadlifts @102/85 – Burpees C) 100 Legs Over The Parallette *every break: 10 Twisted OH Sit-Ups @10/5
A) 100m bear walk *e30″ (inc. 0:00) : 2 down ups B) Work up to heavy single Power Clean then, 4×1 @90% C) 6 x1 legless rope climb w/ +1 rope pull up after every grip (Scaled: 21 x 1 strict pull-up w/ J hook) D) AMRAP 20′ – 9m Bear Walk w/plate push @15/10…
A) 3 sets of : – 10 alt. single leg GTOH + 1 Halo @5/2,5 – 10 oh sit-ups @ 5/2,5 B) 2-rep Daily max OHS C) 12 RFT: – 4 Burpee Box Get Overs @120/100 – 12 Air Squats – 20″ Rest TC: 15′ D) EMOM 8′ – 4 sets Odd) 21 – 18 –…
