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
2 sets: 5 BB RDLs 4 Behind the Neck Snatch Grip Push Press 3 Back Squats (or OHS) :20 Second Row Then… Snatch warm up Week 1 of 4 : Snatch Complex Every 90 seconds x 8 Sets Sets 1-3: 3 Hi Hang Power Snatch + 3 Overhead Squats Sets 4-6: 2 Above the Hang…
2 Rounds: 100m Run 2 Scap Pull Ups 4 down ups 8 Reverse Lunges Then… EMOM x 6 Minutes (3 Rounds) Min 1: :30 Second Handstand Hold or Front Plank Hold Min 2: 15-20 Straight arm Banded Lat Pull Downs Then…. For Time: 100m Run 5 Banded Strict Chin Ups 10 Single Leg Alt V-Ups…
2 rounds: 20 Band hamstrings curls 4/4 curtsy lunges 10 Calf Raises :20 Sec Bike 30 singles Then… DL: Week 6 of 6 Every 2:00 x 6 Sets: Set 1: 8 @ 62-67% + 3 Box Jumps Set 2: 5 @ 67-72% + 3 Box Jumps Set 3: 5 @ 67-73% + 3 Box Jumps…
2x 20 band pull aparts :10 plank hold top :10 plank hold bottom of push up 15 ring rows 10/10 Single arm DB bench press each arm 100m run Then.. DB Bench: Week 2 of 4 Every 1:15 x 8 sets Odd: 12 DB Bench (8/10 effort) 3011 tempo Even: 7/7 Single arm DB rows…
