Week 6: day 36
A: 3 rds
12 alt kb deadlift high pull
10 shoulder taps @ hand stand position
8 kb alt. cossack sq
6 hindu push up
B: Find your 3 RM Power Clean
C: Find your 5 RM FSQ
D:3 rds
600 m row
6 burpee pull up Rx: burpee muscle up
6 sand bug over shoulder
60 m inga run
E: 3-4 sets
8-12 heavy bb biceps curl
8-12 heavy bb triceps
A) 3 sets of: – 6 walk outs w/ walking plank – 8 alt. supermans – 10 air squats – 12 banded pull aparts – 20″ superman B) SB Version of ‘ I’m burying you ‘ For time: – 100 cals AB/Row/Ski – 100 Deadlifts @80/50 (Rx:100/70, Basic: 2×20/12KB) – 25 rounds run (at corridor) UGIG –…
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…
1. 2 sets – 8 tempo hip thrusts @without weight – 4/4 bulgarian split squat + jump 2. 2 sets – 3 clean DL – 3 high pull – 3 high hang high pull – 3 high hang power clean 3. Power Clean / EMOM 8′ – 2 P. Cleans @ascending, start 70% 4. Back…
3 week: day 17 A: 3 rds 1 min cardio 8/8 one leg kb rdl easy weight 5 muscle bb snatch 5/5 one leg lateral box step B: Snatch Emom 10′ 1 hang power + 1 power snatch x2 (crosstraining x1, basic w. kettlebell 50-53-56-59-62-65-68-70-23-75% C: Front Sq Emom x5 5×5 pause…
Week 4 Day 6,7 WU.: 2 RDS 4 KANG SQUAT 10 M BEAR WALK 40” CARDIO 3 REVERSE BURPEE A.: 8’ AMRAP _ KB COMPLEX 6/6 SINGLE ARM KB SUITCASE DL 12 R SWING 6 KB KANG SQUATS 12 KETTLEBELL HORN GRIP SHOULDER FRONT RAISE B.: FT_3 RDS_TC 16’ 200M RUN…
1. 2 sets – 12 tall kneeling band lat pulldowns – 6 tall kneeling band pull aparts – 6/6 half kneeling strict presses @easy KB 2. Shoulder Press – Work up to a Max strict press for the day, then – E1’30” for 4’30” – Max reps @75% of…
