WarmUp 400m Odd object carry or 4 Min. odd object carry
For example: medball, TV, parrot, kettlebell, washing machine, laundry basket, mixer....
You get the idea... 😉 then
3 Rounds 12 Russian KB/DB Swings 12 Backward Lunges 12 Jumping Jacks Mobility 10 Jefferson Curls 10 Samson Stretch 10 Passthroughs 5 Inchworm + Push Up 60 Sec Ankle Stretch
Strength Cycle: Push Ups
Choose a number of pushups or kneeling pushups you are comfortable with
(rookie 1 to 5 / advanced athlete 5 to 10).
After eachset of pushups, you get 10 seconds of rest.
Add 1 push up after each set, and add 10 sec of rest after each set.
Please note the number you start with, for next weeks cycle.
Choose a higher beginning number than last week.
For example:
5 strict PushUps / kneeling pushups 10 Sec. rest 6 Push Ups 20 Sec. rest 7 PushUps 30 Sec. rest 8 PushUps And so on… WOD "Lieber Becks" 9' AMRAP
3-6-9-12-15... and so on...
Kettlebell/ Dumbbell Swings (prefably heavy, and american swings if you have the option) Alternating Pistols / Alternating Backward Lunges Cool Down
2 Min each
Pigeon Hold Couch Stretch Tricep (Elbow) Roadrunner
8 minutes run 50% speed
4x 4minutes run 70-80% speed;
1 minute rest between
8minutes 50% speed