wod
25 min amrap
3 wallwalks
6 devil press
18 alternating hang db clean and jerks
36 double unders
25 min amrap
3 wallwalks
6 devil press
18 alternating hang db clean and jerks
36 double unders
functional bodybuilding
every 2 min for 5 rounds
8 - 12 ring rows
8 - 12 alternating lunges
20 sec superman hold
wod
ladder // 1 - 2 - 3 - 4...
handstand push ups
russian kb swings
box jump overs
tc: 18 min
every 2 min for 5 rounds
8 - 12 ring rows
8 - 12 alternating lunges
20 sec superman hold
wod
ladder // 1 - 2 - 3 - 4...
handstand push ups
russian kb swings
box jump overs
tc: 18 min
skill
handstand push ups
strength
every 2 min for 5 rounds
12 / 9 / 6 / 3 / 2 deadlift
note: first set at 50 - 60% of your max (heavier than last week)
wod
30 thruster @light weight
30 burpees over bar
2 min rest
20 thruster @moderate weight
20 burpees over bar
2 min rest
10 thruster @heavy weight
10 burpees over bar
tc: 18 min
handstand push ups
strength
every 2 min for 5 rounds
12 / 9 / 6 / 3 / 2 deadlift
note: first set at 50 - 60% of your max (heavier than last week)
wod
30 thruster @light weight
30 burpees over bar
2 min rest
20 thruster @moderate weight
20 burpees over bar
2 min rest
10 thruster @heavy weight
10 burpees over bar
tc: 18 min
strength
every 2 min for 5 rounds
12 / 9 / 6 / 3 / 2 backsquats
note: first set at 50 - 60% of your max (heavier than last week)
weightlifting
every 30 sec for 30 rounds
1 power clean
+ 1 hang power clean
pumping arms
4 sets
20 sec plate gun hold
10 sec rest
20 sec alternating db hammer curls
10 sec rest
every 2 min for 5 rounds
12 / 9 / 6 / 3 / 2 backsquats
note: first set at 50 - 60% of your max (heavier than last week)
weightlifting
every 30 sec for 30 rounds
1 power clean
+ 1 hang power clean
pumping arms
4 sets
20 sec plate gun hold
10 sec rest
20 sec alternating db hammer curls
10 sec rest
