1 Week: day 2
A: 3 rds
10 crab reach
10 plate triceps
10 bridge
10 sec hollow hold
B: E2mom x 5
6-10 strict pull ups (ring row x1,5)
6-10/ leg weight bulgarian squats
C: 5rds for time
2 rope climb (rx: leg less)
10 weight burpee 10/20 kg
20 am swing 24/16 / 16/12
15 cal row
5 wall climb
D: E2mom x4
4-6 strict t2b + 8-12 t2b
25 good morning w band
Week 4: day 26-27 A: 4 rds 100 simple under 20 skeater lunges 100mountain climbers 20 jumping lunges B: Partner Workout 10 rds 15 cal row 10 thruster (rx:35/25 kg, ct: 30/20, bs:25/15 kg, or double kettleebell choose weight) 10 rds 30 double unders 60 simple 15 wall ball 9/6kg 10 rds…
Wu: 3 rds 1 min cardio 16 alt leg hip thrust 8/8 kb alt leg rdl & sdl high pull 4 muscle snatch A: Practice 8-10 min (hswlk, peg board, pull up, hspu, bar-ring mu) B: Snatch party 6 rds every 90 sec 1 power snatch + 1 hang power snatch + 1…
1. 3 sets – 3 snatch DL – 3 snatch high pulls – 3 tall squat snatches – 3 deep squat muscle snatch 2. Work upt to a max for the day in 15 min 3. Back Squat / E2′ for 10′ – 1 reps @heavy weight – 85-90% 4. 3-4 rds.: – 30 cals…
1. W-U (0-12’) A. STRETCHING 4’ – LYING HAMS STRETCH – TWISTED CROSS STRETCH – PIGEON B. AMRAP 4’ 10 OHS AT WALL 10 PVC PASSES 20” HS HOLD C. AMRAP 4’ 6 SHUTTLE RUNS @EXPLOSIVE 6 THRUSTERS @BB 2. PVC SNATCH DRILL (13-16’) 5 BTN PP 5 BTN PUSH J 5…
Week 1 : day 3 Wu: 3 rds 12 bird dog 10/10 kneeling cossack swing 8 wall squat 6 bb muscle clean 4 bb kang squat A: Squat Clean Find the biggest off the day in 7 min 3 reps touch&go squat clean Start barbell, every step max load- Beginner: 2,5-5 kg Advenced: 5-10 kg…
A) gymn B) EMOM 36′ – 4 sets 1) 1 round Run (at corridor) 2) 15 GTOH @15/10plate 3) 6 x 10 SU’s + 1 Crossover 4) 11/8 cal rowing 5) 11 x 1 air squats + 1 hanging knee raises 6) 11/8 cal skiing 7) 11 box jumps 8) 30″ burpees 9) 11/8 cal…
