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WOD

Programming Outside Lite Week 18

03.05 Good Weather: Focus: Squat and shoulder mobility for Thrusters A) CORE WORK: 3 sets for quality: – 10 Tuck Ups – 15 Hollow Rocks – 16 Alternating V-Ups B) WOD: 6 ROUNDS – 6 Double KB Russian Swings – 8 Double KB Thrusters -10…

Programming Outside WOD Week 18

03.05 Good Weather A) CORE WORK: 3 sets for quality: – 20 Tuck Ups – 20 Hollow Rocks – 20 Alternating V-Ups B) WOD: 16 min AMRAP – 6 Devil Press – 8 DB Thrusters -10 Burpees RX=2×22.5/15kg Bad Weather A) CORE WORK: 3 sets…

Programming Home WODs Week 18

Bodyweight Monday 3 min mobility work: -30 sec ankle stretch on door frame L/R -30 sec pigeon stretch L/R -60 sec prayer stretch on chair 2 Rounds for quality: -10 Tempo Squats -10 V-Ups -10 Scapula Push Ups A) 3 Supersets: – Cyclist Squat 3…

Programming Outside Lite Week 17

26.04 Good Weather: Focus: Hang Squat Clean KB Swing WOD: 6 ROUNDS – 5 Hang Squat Cleans @42/22kg – 10 Push Ups – 15 KB Swings @16/12kg Bad Weather: Focus: Squat Mobility KB Swing WOD: 6 ROUNDS – 10 Goblet Squat @16/12kg – 10 Push…

Programming Outside WOD Week 17

26.04 Good Weather WOD: 5 ROUNDS – 400m Run – 12 Hang Power Cleans – 14 Air Squats – 16 Shoulder 2 OverHead RX=53/35kg CAP: 28 Bad Weather WOD: 5 ROUNDS – 400m Run – 12 DB Hang Power Cleans – 14 Air Squats –…

Programming Home WODs Week 17

Bodyweight Monday 3 min mobility work: -30 sec ankle stretch on door frame L/R -30 sec pigeon stretch L/R -60 sec prayer stretch on chair 2 Rounds for quality: -10 Tempo Squats -10 V-Ups -10 Scapula Push Ups A) 3 Supersets: – Cyclist Squat 3…

Programming Outside Lite Week 16

19.04 Good Weather: Focus: KB Swings Double Unders Practice WOD: 10 ROUNDS – 15 US KB Swings @20/16 kg – 20 Double Unders / 40 Single Unders Bad Weather: Focus: KB Swings Double Unders Practice WOD: 10 ROUNDS – 15 US KB Swings @20/16 kg…

Programming Outside WOD Week 16

19.04 Good Weather WOD: 24 min AMRAP – 8 Push Ups – 16 DB Snatches @22.5/15kg – 8 Burpees – 16/12 cals Row OR BIKE Bad Weather WOD: 24 min AMRAP – 8 Push Ups – 16 DB Snatches @22.5/15kg – 8 Burpees – 200m…

Programming Home WODs Week 16

Bodyweight Monday 3 min mobility work: -30 sec ankle stretch on door frame L/R -30 sec pigeon stretch L/R -60 sec prayer stretch on chair 2 Rounds for quality: -10 Tempo Squats -10 V-Ups -10 Scapula Push Ups A) 3 Supersets: – Cyclist Squat 3…

Programming Outside Lite Week 15

12.04 Good Weather: Focus: Hang Power Clean Push Jerk WOD: 10 ROUNDS – 5 Hang Power Cleans and Jerk @42/22kg – 8 Burpees Over the bar Bad Weather: Focus: KB Hang Power Cleans KB Push Jerk WOD: 10 ROUNDS – 5 Double KB Hang Power…

Programming Home WODs Week 15

Bodyweight Monday Warming up: Tabata x 1: 20 sec. work-10 sec. Rest – Up Downs – Jumping Jacks 3 rounds for quality: -10 scapula push ups -10 Weighted sit ups (use any object at home) -10+10 Bulgarian Split Squats per leg WOD: 6 ROUNDS -20…

Programming Outside WOD Week 15

12.04 Good Weather A) 5 x 5 Push Press (Build Up) * after each set perform 10 V-Ups CAP:14 B) WOD: 10 ROUNDS – 5 Hang Power Cleans and Jerk @50/35kg – 10 Air Squats CAP: 11 Bad Weather A) 5 x 10 DB Push…