15-10-5-10-15 (every 2:30 min)
Shoulder Press (%60-65-70-65-60)
6-8 Chin Ups (S1: 3-5 Chin Ups S2: 10 Australian Chin ups)
WOD
8 AMRAP
2-4-6-8-10…
Db Alt Snatches (20/15KG)
Burpee Lateral Jump Over Db
12 EMOM
1st: 30 Sec Hands Back Tucks
2nd: 30 Sec Marching Plank
3rd: 30 Sec Side Plank Lifts (R)
4th: 30 Sec Side Plank Lifts (L)
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Strength Class
Deadlift
2×8 reps %60
2×6 reps %70
2×4 reps %80
Bench press
2×8 reps %65
2×6 reps %75
2×4 reps %85
Front Squat
%60 5×5
2×12 superset
weighted push up
db strict press
2×12 superset
barbell biceps curl
db cuban press
Hips Dont Lie W.O.D.:
Strength: 4 sest: every 3min.
BB. Sumo Squats 12 reps (RPE: 8)
BB Bulgarian Split Deadlift 6+6
Acc. Work: 3 sest: every 3min.
- Leg Extan. R-10 L-10
- Feet Elv. KB Goblet Hold Squats -12
- Tall Box Step Ups R-8 L-8
Hiit : 40 sec. Work/ 20 sec Rest
- max. Wall Balls
- max. KB Swing
- max. Mountain Climbers
- max. V-ups