Luni
Sweat sesh 💦
– 5 Intervals –
A1. AMRAP 6
500/400m Ski/Row/Bike
20 Db Deadlifts @ 2 x 22.5/15kg
50 Crossovers
A2. AMRAP 6
500/400m Bike/Ski/Row
20 DB Snatches, alt @ 22.5/15kg
5 Wall walks
A3. AMRAP 6
500/400m Row/Ski/Bike
25 Wall balls @ 9/6kg
10 Burpees
– Rest 2:00 between intervals –
Flow: A1 – A2 – A3 – A2 – A1
Marți
Back squat
3 sets each, alternating
2 @ 88+%
4 @ 78+%
Rest 2:00-3:00 between sets
“OMBC Throwdown” Wod 3
For time (Timecap 15 min)
30/20 cal row
25 Abmat sit ups
10 Clean and Jerks @ 50/30kg
30/20 cal row
25 Abmat sit ups
8 Clean and Jerks @ 60/40kg
30/20 cal row
25 Abmat sit ups
6 Clean and Jerks @ 70/45kg
Miercuri
“Full body Flow”
Repeat 3 times
Jefferson + Inchworm + Int/Ext Rotation/Extension + T-Rotation/Extension + Tripod Extensions
2 Rounds
5/side Xiao Pengs
10 Face down Scapular swimmers
10 Banded good mornings
5 Table top raises
Bar MU drills – 2 rounds of:
5 Supine kipping pull-up drill (hollow hold + hip snap)
5 Single kipping pull-ups (focus on max hip thrust)
5 Jumping backwards, feet on box, activate lats for the BMU
5 Jumping bar muscle-ups with hip snaps, feet on box (to work on timing)
(Rest as needed b/t each drill)
Rest 1:30 between rounds
5 Rounds (quality)
A big set of BMU or Jumping BMU (scaled version do it from a lower bar or chest to bar pull ups)
10 Shuttles runs (1 rep= 2 x 7.5m)
Joi
For time
30 Squat cleans @ 60/40kg
60 Burpees over the bar , lateral
30 Push ups
60/45 (cal) Air bike/Row/Ski
* You can break the work up anyhow
Target time. < 18:00
MIDLINE
3 Sets
15″ Hollow Hold
20 Alternating V ups
10 V ups
3 Sets
15″ Arch Hold/Superman Hold
15 Back extensions
Vineri
Alternate btw A1/A2
A1. Strict Press
3 x 5 @80%+ ; 1 min rest before A2.
A2. Single arm bent over DB Row
3 x 8/side ; 2 min rest before A1.
WOD
For time: (Timecap 14 min)
180 Double unders
50 Box jump overs
40 Toes to bar
30 Pistol squats, alternating
20 HSPU
10 Strict pull ups
