11)2 sets
* 10 ring scapula row
* 5/5 KB windmill
* 1′ Bike/SkiErg/ Row
2)Strict pull up 1x MAX, then 4x 1-3/ 2-5 reps
1′ rest btw sets
3)15′ amrap
* 12 burpee box jump overs
* 24 abmat sit up
* 12 alt. GTOH@8-12/ 16 -20 kg KB
* 12 T2B
5)Bent over row/ barbell 3x 10
Wednesday A. Warm-up: 10/10 Single-Leg RDL @ no weight! 10/10 Split Squat 20 Dead bug 50 Mountain climbers x 3-4 sets B. For quality: Cossack squat 3×20 reps @ alternating C. Amrap 10’ 30m Walking lunges or 40 Steps Alt. Lunges 15 V-ups 50 Double-unders or 100 Single-unders or 75 Jumping jack …
Mobility: General Activation: 2 RDS – 1 Length Reverse Bear Crawls …
A) gymn + amrap 7′ 8 lateral box steps 10 toe touches in push up pos. 12 sit ups 20 jumping jacks B) E90″ for 12′ – 8 sets 5 power clean & jerk C) For time: 20 burpees 40 empty bar thrusters 20 burpees TC: 7′ D) 5 sets: 40″ glute bridge hold 6/6…
A) gymn + amrap 6′ (easy) – 10 steps tiger walk – 10 birddogs – 10 banded biceps curls – 6 cossack squats – 6 hindu push ups B) ‘Angie’ For Time : – 100 Pull-Ups – 100 Push-Ups – 100 Sit-Ups – 100 Air Squats >35′ 25′-35′ 15′-25′
A. Gymn.+ Activation 2 rds: • 15-15 m side monster walk • 1′ plank • 10/10 1-leg hip thrusts B. Weightlifting ☆6×1 • 1 P.Snatch + 1 Hang P.Snatch + 1 Low Hang P.Snatch /increasing weight/ ☆3×3 • Snatch deadlift @75% of 1RM snatch ☆3×5 • Tempo Back Squat /increasing weight, 3-1-×-×/ C. 4 RDS…
1)3 sets for warm up – 20″ hollow hold – 20″/20″ bottom up KB carry – 1′ easy row 2)Kipping pull up, bar MU practice in 6-8′ 3)3 sets – 10/10 paralette one arm dumbbell row – 10 double dumbbell bench press 4)For time – 500 m row, 8 bar MU/ 20 pull up, 20 abmat sit…
