Ara

17102026

alicanumay

3 gün önce

1 dakikada okunur

Conditioning:

A) AMRAP 4:00 min. x 3 rounds

9 double dumbbell hang power clean

12 empty bar back squat

15 top half v-ups

rest 1:30 between rounds

(start where you left off!)

B) Teams of 2 complete AMRAP in 20 minutes

(i go you go for full round!)

6 dumbbell z-press

8/6 cal. row

10 kettlebell swings

12/12 medicine ball russian twists

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Hepsini Gör

20102026

Strength: Every 2:00 for 6 rounds 6 back squat + 12 kettlebell russian swings WOD: AMRAP 15 min. 10 medicine ball clean 15 bench dips 20 alternating one leg v-ups 30 double unders (x2.5 single unders)

19102026

Strength: EMOM 12 min. odd: 8-7-6-5-4-3 push press (from the floor) even: 4-8 chin ups (2-3 chin up negatives) WOD: Every 3:00 for 4 rounds 8 single arm devil's press + 16 dumbbell goblet squat + 16 s

16102026

Strength: Every 2:00 for 6 rounds 10-10-10-8-8-8 romanian deadlift *6/6 bodyweight step through lunge after every round WOD: AMRAP 16 min. 8 toes to bar (x1.5 knees to chest) 16 plate ground to overhe

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