Ara

19102026

alicanumay

1 gün önce

1 dakikada okunur

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 sit ups

*weighted wall sit in remaining time

rest 1:00 between rounds

Accessory: 3 rounds

8/8-10/10 leaning dumbbell lateral raise

10-12 dumbbell shrug

12-15 bodyweight calf raise

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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)

17102026

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 AMR

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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