strength
every 1:30 min for 7 rounds
2 deadlifts (dead stop; 2 sec pause under knee; 2 sec pause over knee)
wod
10 rounds // 30 sec on : 30 sec off
row for meter
into
2000/1600 m row for time
2 deadlifts (dead stop; 2 sec pause under knee; 2 sec pause over knee)
10 rounds // 30 sec on : 30 sec off
row for meter
into
functional bodybuilding
every 2 min for 5 rounds
5 strict pull ups
5 kipping handstand push ups (with deficit)
10 pistol squats
every 2 min for 5 rounds
5 strict pull ups
5 kipping handstand push ups (with deficit)
10 pistol squats
wod
chipper // for time
60/45 cal row
50 alternating db sntaches
40 db push press (change hands every 5 reps)
30 burpees over rower
20 db thruster (change hands every 5 reps)
tc: 20 min
chipper // for time
60/45 cal row
50 alternating db sntaches
40 db push press (change hands every 5 reps)
30 burpees over rower
20 db thruster (change hands every 5 reps)
tc: 20 min
strength
every 1:30 min for 7 rounds
2 paused backsquats (3 sec down; 2 sec pause in bottom position)
every 1:30 min for 7 rounds
2 paused backsquats (3 sec down; 2 sec pause in bottom position)
weightlifting
30 rounds // every 30 sec
2 power sntaches
core work
3 rounds
10 dead bugs
10 alternating v ups
20 sec arch hold
gymnastics conditioning
20 kipping pull ups (afap)
1 min rest
20 toes to bar (afap)
1 min rest
20 chest to bar pull ups (afap)
20 kipping pull ups (afap)
1 min rest
20 toes to bar (afap)
1 min rest
20 chest to bar pull ups (afap)
wod
for reps // 3/3/3/3 min amrap
hang power cleans
1 min rest
push press
1 min rest
front squats
1 min rest
power cleans
for reps // 3/3/3/3 min amrap
hang power cleans
1 min rest
push press
1 min rest
front squats
1 min rest
power cleans
