Luni
Sweat sesh 💦
3 Intervals
A1. AMRAP 6
20/15 (cal) Ski/Row/Bike
10 Box jumps
20 Air squats
10 Push-ups
A2. AMRAP 6
20/15 (cal) Row/Bike/Ski
10 Burpees
20 Alternating lunges
10 Ring rows
A3. AMRAP 6
20/15 (cal) Ski/Bike/Row
10 Box jumps
20 Air squats
10 Push-ups
20/15 (cal) Row
10 Burpees
20 Alternating lunges
10 Ring row
– Rest 3:00 between intervals –
Marți
Deadlift
1 x 2 @ 90%
5 x 3 @ 75%
Go every 2 min.
WOD
Amrap 7 min.
Buy in: 15 Snatch @ 40/25kg
5 Wall walks
15 Deadlift @ 80/50kg
Miercuri
Activation/prep
2 Sets
15 Banded lat pull downs
10 Seated leg lifts
5 Scapular pull ups (3 second hold)
Midline strength complex – 3 rounds
10-sec Hollow hold
Full roll (to the left) to hollow hold
5-sec Hollow hold
10 V-up snaps
5-sec Hollow hold
Full roll (to the right) to hollow hold
10-sec Hollow hold
(No rest between each exercise)
Rest 30 to 60 seconds between rounds
5 Rounds
*do a big set of T2b
** try to use the pyramid method, for ex: 20-15-10-7-4
10 shuttle runs ( 1 shuttle run = 2 x 7.5m)
*Your score is the total number of reps!
Joi
5 Rounds for time
40 Double-unders
8 KB clean and jerks @ 2 x 24/16kg
16/12 (cal) Air bike/Row/Ski
Timecap: < 14:00
Accessory/4 Sets
15-20 Banded seated face pulls
15-20 Bent over rev. flyes
*rest 1:00 btw sets
Vineri
Accessory/3 Sets
10/side Seated banded pull-downs
5 Seated High Box jumps
10 empty Bb Good mornings
WOD
For time:
5 Rounds
15 Wall balls @ 9/6kg
1 Rope Climb
2 min Rest, then …
75 Wall balls
5 Rope climbs
