1)3 sets
* 10/10 m monster walk
* 10 good morning/band
* 5 get up johnny
* 20″/20″ side plank rotation
2)For time
Buy in: 500 m row
* 12 power snatch@25/30 kg
* 12 bar facing burpee
* 12 squat clean@30/40 kg
* 24 wall ball
* 12 push jerk @ 35/45 kg
* 36 cal row
* 12 deadlift@40/50 kg
* 48 abmat sit up
Buy out: 500 m run
3)3 sets
*Heavy double KB/DB farmer carry
3x 30″, 1′ rest btw sets
* 12 hollow rock
Mobility: General Activation: 2 RDS – 1 Length Reverse Bear Crawls …
1)6′ amrap * 5 inchworm *10 glute bridge * 5 burpee * 5 BB deadlift + 5 muscle clean + 5 press * 20″/20″ side plank 2)Lifting: 1 hang power clean + 1 power clean E90″ x 5 rds 3)Seated good morning (on box) 4×10, same w. 4)Buy in 1000 m row, then 3 rds *…
A. 3 RDS 10/10 Side Plank Hip Thrust 20″ Plank 20″ Wall Sit Hold B. Every 3′ x Rounds 20 Russian Swing 20 Air Squat 2 Wall Climbs 30 Crossjacks C. 3-4 Sets, Not For Time 10/10 One-Arm Row 5/5 Single Leg Romanian Deadlift 30″ Tiger Position Hold
Mobility: General Activation: 2 RDS …
Mobility: General Activation: 2 RDS …
1)2 rds – 10/10 m bottom up KB carry – 10/10 side plank hip lift – 15 banded row – 10 m bear crawl 2)Bar MU or Ring MU practice in 6-8′ Too easy: strict Too hard: kipping pull ups, butterfly,banded bar mu… 3)5 rft – 3/5 bar MU / 8 CtB/ 12 pull ups/…
