1. SMR + Hip Mobility + 5 reps prayer stretch + 2 sets
* 4/4 Single leg hip thursts
* 4 Deep squat muscle snatches
* 4 Sots presses
* 4 Box jumps
2. Squat Snatch / 4 sets @80%
* 3 singles
Rest 1’30” between sets
3. Front Squat – Find your 2RM in 15 min
4. For Time 6 rds. TC:15′
* 2 Rope Climbs
* 5 Power Cleans @increase weights after every second sets- 60-70-80%
5. Lateral Raise with db DB @mod weight
* 3×12
Week 1 Day 2 Wu.: 3 rds 10 Banded Shoulder Extension *hold 2-3” 10 Downward dog 5 Snow angel 5 Double Push-up Burpee A.: 4 rds 3 Pause Push Press *pause 2” in the dip and 2” overhead 3 Power Jerk *pause 2” in the dip and 2” overhead *rest 30” 4-6…
1. Dynamic Warm-up + 2 sets * 2′ row or jogging * 15m bear crawl * 12 deadbug 2. KB Complex / 6 sets / climbing weight / 1 min rest btw. sets / db KB * 2 Squat Cleans + 5 Front Squats + 2 Squat Cleans 3. Metcon * 3′ max rep burpee box…
1. SMR + General Warm- up + 2 rds. * 12 hip thrusts * 12 shoulder taps * 6/6 dead bugs with foam roller * 6/6 half cossack squats 2. 6 sets / 2 min rest between sets * 12 weighted sit ups @DB * 10 slam ball https://youtu.be/k9W6g9LvXDI * 8/8 bulgarian jump squat https://youtu.be/iBkuw-uTvbY 3. Rowing…
1. 3 rounds: * 2′ Cardio: Bike/Row/Running * 14m Bear Walk * 10 Dead bug – hold every rep for 2″ 2. Squat @Barbell or DB / 5 sets / 1’30” rest * 4 Front and 8 Back Squat @front squat @80% or heavy DB 3. Metcon 0:00-8:00 / 4 rounds * 14 Alt. C&J…
Week 6: day 40 Wu: 3 rds 10 pvc circle 5 hip thrust walk 5 muscle snatch+ Oh lunges( rx ohs) 10 cal cardio A: 8 min practice (Peg board, du, pull up, hawlk, hspu) B: Snatch EMom 3 Sq snatch climb ( basic power snatch) 0-3 min 40-45-50% 3-6 min: 50-55-60% 6-9…
WEEK 2 DAY 1 WU.: 2 RDS 1’ CARDIO 5/5 SHINBOX THORACIC ROTATION 30”/30” SINGLE LEG GLUTE BRIDGE ISOMETRIC 5 BW JEFFERSON CURL A.: 3 RDS 5,5,5 REPS 1-1/4 FRONT SQUAT *LOAD WILL BE ANYWHERE FROM 50-65% OF YOUR MAX LOADS. *REST 20-30” 8 DB BURPEE * SPEED FOCUS *REST 90″- 120″ B.:…
