200m Run into: 2 rounds: 20 Mini band side to side steps 4 Pause back Squats with mini Band around knees 4 Scap Pull Ups 2 Burpees Then… Back Squat Week 3 of 4 Every :90 warm-up sets. Set 1: 10 reps @ 50% tempo 31X1 Set 2: 8 reps @ 60% tempo 31X1 Set…
3 Sets: 15 Russian Twists per side 10 Donkey Kicks per side 30 Bicycle Crunches *Donkey Kick: Get on all fours on mat (hands under shoulders, knees under hips). Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level. Lower knee without touching the floor; lift again. Then… 2 Rounds…
2 Rounds 100m Run 5 Air Squats 10 Banded Bicep Curls 15 Banded Tricep Pushdowns :10 Sec Hollow Hold Then.. Take 12 Minutes to Complete: 2 Supersets: 8-12 Barbell curls 15-12 Banded curls — 2 Supersets: 10/10 Tricep kick backs 30 Banded tricep ext – 2 Max effort sets of Weighted DB sit-ups (shooting for…
60 Sec Bike into: 2 Rounds 30 jumping jacks 8 Plate good mornings (holding plate at chest) 15/10# 6 Goblet Squat with Plate Press Out in bottom 4 Pass Thrus pvc 2 Overhead Squats pvc Then.. Snatch warm up w/bb -fast thru the middle -high pull. Bar close -strong turn over – snatch jerk Then…..
2 Rounds 100m Run 5 Ring Rows 5 Push Ups 10 sec deadhang Then… 9:00 EMOM for quality (3 Rounds) Min 1: :40 sec Tuck Crunch for Max Reps Min 2: :40 sec Farmers Carry for Max Distance (20ft out/20ft back) -inside min 3: : 40-sec Handstand Hold, Wall Walk, or Handstand Push Up *rest…
3:00 max cal 50 Banded glute bridges 25/25 Banded clam shells 20 Toe touches 20 Leg raises. Into Deadlift Week: 1 of 3 Warm-up sets EMOM X 3min Set 1: 8 @ light weight 45% Set 2: 6 @ 55% Set 3: 6 @ 65% Every 2:00 x 6 Sets: Set 1: 5 @ 67-72%…
2 Round: :20 sec Bike 12 Band Pull Aparts 20 Signles 8 Alternating Reverse Lunges 6/6 Single Arm bench press Then… DB Bench: Week 3 of 4 Every 1:15 x 8 sets Odd: 10 DB Bench (9/10 effort) Even: 8-10 DB lat pullovers Then… 15:00 AMRAP Bike for Max cals Starting at 0:00 and every…
3 Rounds :45 Run / Bike hard 5 Inch worms 5 Body weight squat Jumps 5 Muscle Cleans 5 Barbell Squat Jumps 5 burpees Then… BS: Week 2 of 4 The goal this week is to be 5-20 lbs heavier than last week. If you missed last week, or struggled last week… stick to about…
4 Sets: 8-10 Hanging leg lifts (straight legs) 12-15 Weighted ceiling crunch Rest :45 Then… Bench press warm up For time: 40/30 Cal row/ski or run 600m (around block plus 2nd yellow pole) 40 Bench press @ 115/55 or 135/75 – 30/24 Cal row/ski or 500m run (around block) 30 Alt DB snatch 50/35 –…
Lazar Dukic – Memorial WOD For Time 3 Rounds of: 30 calorie Row 10 Bar Muscle-Ups/ Burpee pull ups Rest 3 minutes Then, 3 Rounds of: 30 calorie Row 15 Strict Handstand Push-Ups*/ Incline push ups. Rest 3 minutes Finally, 3 rounds of: 10 Bar Muscle-Ups* 15 Strict Handstand Push-Ups* Time Cap: 45 Minutes
