A: activation – 2 sets
10 childpose Y raise
30 sec cardio @mod
5/5 SL RDL hold (5″ hold each reps)
15 sec cardio @hard
B: practice – 6 mins
6-weeks-goal session
C: 3 sets
4 snatch grip RDL @31X1 @75-80%
4 wtd double box dips @31X1
90-120″ rest between rds
D: for time – TC: 15′
10-9-8-7-6-5-4-3-2-1
strict pull up
1-2-3-4-5-6-7-8-9-10
hspu
E: 5 mins finisher
50 T2B
remaining time: max distance run / max cal row
WU: 3-5’ gymn 3 rounds: 5/5 Around the head in half kneeling position 5/5 Windmill with light weight 10 Wall facing OH squat A: Front Squats 4-5 rds 8-10 reps ( choose weight) B: Partner metcon 300 simple under (partner hip thrust hold) 60 back squats 40-60/20-40 kg (partner plank hold) 250 simple under…
warm up: gym+shoulder mobility A:3rds 10 alt scorpion 20 bird dog 20 dead bug 10 snow angel B: E2mom 10’ 10/10 du kb split sq fr rack 20 alt gorilla row C: Partner wod 800 m row 90 push up ( partner hollow hold) 90 wall ball ( partner plank hold) 90 box jump (…
Week 5: day34-35 Wu: Games A: 3rds 20 hamstrings curls w. band 6 bb muscle clean + press 20 m lunge 6 W plate shrug B: Partner Workout 100 cal row 50 power clean (rx:60/40, Ct:45/30, Bs:double kb choose weight) 75 cal row 50 jerk 50 cal row 50 devils press (rx:22,5/15, ct: 17,5/12,5, bs: 12,5/10kg)…
1. EMOM 12′ Odd: 45″ cardio Even: 10 snow angels + 10 air squats 2. E3’x 5 / 1 min rest btw sets – 500/400m row – 10 burpee over row – max distance famers carry @2xHEAVY !!! KB 3. 3-4 sets – 15 weighted abmat situps – 15 v-ups – 15 tuck-ups
Week 6: day 40 Games wu: 2 rds 8/8 kb rdl 8/8 scorpio 8/8 split squat A: Fine 10 wall climb 20 pull up 30 plate thruster 40 burpee 50 wb 60 swing 70 russian twist 80 sit up 90 jumping squat 100 du/ su 90 lunges 80 v-ups 70 kb sumo dl 60…
Week 2: day 13-14 Wu; 3rds 5 reverse burpee 10 90/90 hip 200 m run 20 alt v-ups A: Partner Party 50 devil press 22,5/15 50 cal row 60 dumbell snatch 40 cal row 70 burpee box jump 30 cal row 80 oh walking lunges w. plate 40 cal row 90 wb 50…
