Week 6: day 38
A: 3 rds
1 min cardio
25 hamstring curls w band
10 scapula pull up
30 sec deep sq hold w barbell
B: Find your 10 RM BSQ or heavy 10 reps bsq 15 min
C:Every 3 min x6
10 wall ball
15 pull up
10 double kb hang sq clean choose medium weight
30-50 du
D: 3-4 rds
25 band triceps
10 -10 windmill
25 hammer curl w db
A) amrap 6′ /easy/ – 6 walk outs – 30 jumping jacks – 6 air squats – 24 mountain climbers – 6 reverse snow angels B) E2′ for 12′ – 6 sets 3 Deadlifts immediately into 8 High Jumps over the pipe @75%. C) AMRAP 9′ – 1 rope climb – 50 DUBS – 18m…
1. W-U (0-14’) A. STRETCHING 5’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 INCHWORMS WITH PUSH-UPS 10 DEAD-BUGS C. AMRAP 5’ 30” ROW @STOP AT CHEST 3 STRICT RING DIPS 5 DL @ADD WEIGHT 5 BJO 2. STR (17-33’) 4X IN 4’…
WEEK 2 DAY 6,7 WU.: 3 RDS 14 SQUAT PULSE 20” HS HOLD 40” CARDIO 3 WALKOUT A.: 12′ EMOM 50″ (WORK) -10″ (REST) MAX DUAL KB SDL HOLD 3 ” ON TOP, 50″ (WORK) -10″ (REST) MAX DUAL WEIGHT SH PRESS HOLD ON TOP 3″, 20”-20″ SPLIT SQUAT HOLD (5” REST BTW SIDES)…
1. W-U (0-15’) A. STRETCHING 6’ @
A) work thru: – 20 arch rocks – 20 deadbugs w/smr squeeze – 30 reps each: high knee run, butt kickers, jumping jacks – 20 jumping squats – 10/10 paused clamshell B) Work up to heavy triple Front Squat then, 3×3@87,5% C) 100 HSPU for time *Every break: 10 Burpees (Scaled: E20″ for 10′ – 30…
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/
