Week 6: day 34
A: 3rds
10/10 kb halo
16 alt. weight hip thrust
10 snatch grip back thruster
16 bird dog
B: Find your 3RM Power snatch 10 min
C: Find your 5RM BSQ 10 min
D: Amrap 12′
5 pull up
10 burpee
15 push up
20 air sq
25 sit up
E: 3 4 rds
16 alt. dumbell biceps
16 alt. dumbell triceps
1. Act./ 3 sets – 8 tall kneeling straight arm lat. pulldowns – 8 ring face pulls – 8 db KB DL @mod.weight 2. EMOM 16′ Odd: 45″ rowing Even: Pressing weakness -HSPU- Strict Press- Pushups @10-12 reps 3. E2′ for 10′ – 10 DL @90/60 – 10 WB – 10 T2B 4. 5 sets – 12/12…
Week 3: day 17 Wu: 3 rds 10/10 kb rdl 10 barbell hip thrust 30 sec plank to push up 30 sec jumping jack A:10 min pratice: ttb, hspu, hswlk, pull up B: E2’x 5 5-8 bb shoulder press climbing 8-10 bb dead lift start 60% C: Amrap 8′ 6 hspu/ pike push up…
WEEK 2 DAY 2 WU.: 90” CARDIO THEN, 2 RDS 10 BANDED SHOULDER EXTENSION *HOLD 2-3” 5/SIDE FORWARD SHOULDER WALL CIRCLES 5/SIDE WINDMILL 10 SDL HP @EASY WEIGHT A.: 3-4 SETS 2 PAUSE PUSH PRESS*PAUSE 2″ IN THE DIP AND 2″ OVERHEAD 2 PAUSE POWER JERK *PAUSE 2″ IN THE DIP AND 2″ OVERHEAD *30”…
1. W-U (0-14’) A. STRETCHING 5’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – FROG – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 PRISONER SQUATS 10 WALL ANGELS 10 SCAPULAR PULLS C. AMRAP 5’ 10 ALT REV LUNGES 5 WB 5 RING ROWS 5 BOX JUMPS 3 STRICT PULL-UPS 2. STRENGTH (16-30’)…
WEEK 4 DAY 5 WU.: 2 RDS 1’ CARDIO 10 DB PULL OVER 2-3” HOLD 2/2 TGU @EASY WEIGHT 30” SUPINATED PASSIVE HANG A.: EVERY 2 MINS X 6 SETS 1 SEGMENT POWER CLEAN 2 HANG CLEAN HIGH PULL 3 HANG POWER CLEAN 4 HANG POWER CLEAN BELOW KNEE B.: 8 RDS FT_TC…
A) amrap 5′ : – 10m crab walk – 15″ hollow hold – 8 reverse crunches B) ‘Emily’ 10 RFT: – 30 DUBS – 15 Pull-ups – 30 Air Squats – 100m Sprint /2′ rest btw/
