BB W-U_UNBROKEN
6 RDL
6 HIGH PULLS
6 MUSCLE CLEANS
6 FRONT SQ
6 PRESSES
6 PUSH JERKS
1.DEADLIFT
-E2MOM 6’_4 REPS @80%
2. C&J (PC+PJ)
EMOM 4’
-2PC+2PJ
@55-60-65-70%
E2MOM 6’
-2PC+1PJ_NO TNG
@80-80-85%
3.DEF. CLEAN PULL
-E2MOM 6’_3REPS
@110% OF 1RM PC
4.FR SQ @EXPLOSIVE CONCENTRIC PHASE!
-E3MOM 9’_5REPS
@85%
5. ACC 3X
REV TABATA
-RING L-SIT HOLD
A. GYMN+MOB B. 3RDS OF: 10 SHOULDER TAPS; 10 BANDED PULL-APARTS; 10 ALT RDL @NO WEIGHT (HIGH QUALITY FOR EVERYTHING!) C. EMOM 12’: 18 ALT KB SNATCHES; 20 AIR SQ; 22 SIT-UPS D. EMOM 16’: 12 DUO KB THRUSTERS; 12 DUO KB ROWS; 12 BURPEES; 12/12 SINGLE LEG GLUTE BRIDGES E….
A) gymn + 3 rounds: – 60m shuttle run – 6 jumping squats – 6 hindu push ups B) Amrap 18′ 400m row 10 alt. shrimp squats 5 m hsw (open: 10 steps HS march) C) 5×7 banded deadlift, climbing D) 2 x 30 UB abmat sit ups
W-U_2X FOR EXTRA QUALITY WORK!!! -8 RING ROWS -8/8 DEAD-BUGS (SQUEEZE YOUR ABS! PRESS YOUR LOWER BACK INTO THE GROUND!) -8 KIPPING RING DIPS (OR JUMPING RING DIPS) -8/8 DONKEY-KICKS (WITH STABILE SPINE! SQUEEZE YOUR ABS!) THEN BB W-U FOR CLEAN & JERK 1.WL-CLEAN & JERK TC:12’ -DAILY 1RM (SQUAT CLEAN & SPLIT JERK) 2.WOD…
Week 6 Wu.: 5’ Amrap 12 Bridge; at 6,12 hold 10” 14 High plank alt. Sh. taps 5/side Windmill @easy weight 8 Arch rock A.: STR_ 5 rds 1 Strict Press + 1 Push Press * increase weight every rds * rest 90” B.: Amrap 2×6’ Amrap …
WARM-UP A. AMRAP 5’ @EASY 1’ SKI/ROW @SKILL_STOP AT CHEST 5/5 SIDE LUNGES 5 BARBELL FACING BURPEES B. AMRAP 3′ @EASY 5 HANG SQ CL @BB 5 FR SQ @ BB 5 PRESSES @BB STRENGTH_TC 15’ FIND YOUR 1RM STRICT PRESS CONDITION EMOM 12’ 1. 5 HANG SQUAT CLEANS @70/50 2. 25 V-UPS 3. 75 DU…
A) gymn + games B) ‘Sisson’ Amrap 20′ (rx:in weight vest) 1 rope climb asc. 5 burpees 200m run C) 4 sets: 15″ L-sit on parallettes 10 ring push ups +(immediately) 15″ Ring push up hold 10 good mornings @30/20kg
