week 3: day 18
A: 3 rds
20-30 sec L-sit on parallette
5 hand climb
5 reverse burpee
10 ring face pull
B: E2mom x5
4-8 chin up (rx,ct +weight, bs: band pull or strict
12-16 kb floor press choose weight
C: Emom 20′
– 15 wb 9/6 kg
– 5-15 pull up (bs: band)
– 12 -30 jumping lunges w. only barbell
– 10-15 cal cardio machine
(Rx, Ct 5 rds, Bs 4rds: every 5 min: rest)
D: 3 rds
60 sec twist plank
30 plate russian twist 20/10 kg
45-60 sec rest
Wu:gymn+ mobility 3 rds 6/6 tempo single leg deadlift 311 6 hindu push up 12/12 windmill A: Practice (Peg board, hspu, butterfly kipping pull up, hswlk, hspu,) B: 5x 3 push jerk (focus on tecnik) C: Short 5 rds 200 m row 5 squat clean 40-60 / 20-40 kg 10 ttb D:Emom…
A) 2 sets of: – 20 jumping jacks – 10 deadbugs – 10 alt supermans – 10 air squats – 10 glute bridges B) EMOM 45′ – 5 sets 1) 1 round run (corridor) 2) 10 Down-up Box Step Overs 3) 10/8 c rowin’ 4) 12 empty bar Thrusters 5) 45″ SU’s 6) 60 L-sit…
A) 3 sets of: – 8 hip thrust pull overs – 12 lying W to Y – 8 hollow rocks – 12 cyclist squats B) Work up to heavy triple Shoulder Press then, 3×3@85% C) 50 Pull-ups for time *Every break:10 V-ups /Scaled: box assisted pull-up/ D) EMOM 20′ – 5 sets 1) 10 squat…
1. W-U (0-14’) A. STRETCHING 5’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – FROG – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 WALL SQUATS 10 WALL ANGELS 10 SCAPULAR PULLS C. AMRAP 5’ 3 BEAR COMPLEXES @ADD WEIGHT 5 BF BURPEE 10 KIP SWINGS THEN WARM-UP TO 80% OF 1RM FR…
Warm up: Gymn + mobility 3rds 1 min cardio 10 lateral box step overs 5 hindu push up A: Power 7 E2mom x5 – 10 push press climbing – 8-15 invertalt row B: Huncutka 3 rds 30 wall ball 10 alt devil press 15-22,5/10-15 kg 10 x 10-10 m inga run C:…
Week 6: day 35 A: 3 rds 15 cal cardio 10 reverse burpee 5 wall climb B: E3mom x 5 10 dumbells arnold press 10/10 bulgarian split sq w snad bag or slam ball, or heavy dumbells C: HAmlet 5 rds For time 1 man makers 3 devils press 5 dumbells cluster…
