A1: Push Press :6×3
WOD: 2x 6 min AMRAP
10x Shoulder to overhead (45/30)
3x muscle ups
3 min rest
10x hang power clean (45/30)
8x toes to bar
A1: Push Press :6×3
WOD: 2x 6 min AMRAP
10x Shoulder to overhead (45/30)
3x muscle ups
3 min rest
10x hang power clean (45/30)
8x toes to bar
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A1: Deadlifts: Intermediate: 3×5, Beginners: 5×3
WOD: 4x rounds (3mins on/1 min rest)
30/22 cal row or 400m run
Max burpee box jumps (60/50)
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Category: WODComments (0)
A1: Back Squats: 6×5
WOD: 8min AMRAP
10xPower Snatch (35/25)
150m Sprint
Rest 2 mins
30x pull-ups for time
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Rowing technique
“Rowling” 3 rounds
WOD: 30min EMOM
1: Row 15/12 cals
2: 150m run
3: 10x burpee box jumps (24/20)
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A1: Strict press: intermediate 5×3, beginners 5×5
A2: Weighted glute hip bridges: 5×12 (20/10)
Core: 6min EMOM
1: 30 sec hollow hold
2: 30 sec max strict toes to bar
B. 5km run with med ball for Time (yeah right…)
Mobility:
3min Pegion pose each side
3min Floor Hamstring Banded Stretch each side
3min Dragon pose each side (Watch from 00:30)
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A1: Back Squat: 3×8
A2: 8x double bent over rows
WOD: 9 min AMRAP
6x Power cleans (60/40)
8x Front Squats (60/40)
30x double unders
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Skill Session:HSPU
EMOM 10 min
1: 1-5 muscle ups
2: 10x handstand push-ups
WOD: for time
400m run
30x Handstand push ups
400m run
20x Handstand push ups
400m run
10x Handstand push ups
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A1: Front rack walking lunge, 4×12 (70/50)
A2: Max effort strict pull-ups
WOD: 6 rounds of rowing interval
25/20 cal row
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Category: WODComments (0)