1. Warm-up + EMOM 4′
* Odd: 1 min bike/row/ski (EASY!!)
* Even: 30″ alt. samson lunges
2. 1 rds. @bb
* 3 clean high pull
* 3 tall squat clean
* 3 pause jerk, then
Find your daily heavy rep C&J in 10-12 min
* NO NPR !!!
3. Back Squat / EMOM 8′
* 1 @85% of 1RM
4. E2′ for 8′
* 12/10 Cal Row
* 12 Deadlifts @102/70
5. 3 sets
* 5 Slam Ball
* 25″/25″ Side Plank
A) amrap 6′ – 10 scap push-ups – 5 smr wall slides – 10″/10″ side boat hold – 5m walking RDL @5db – 10 cossack squats B) Work up to heavy double Muscle Clean then, 3×2 @85% C) 200 DUBS for time *Every break: 3 Burpees (Scaled: practice) TC: 7′ D) 4 X AMRAP 3′…
1. W-U (0-14’) A. STRETCHING 5’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 KNEELING THORACIC ROTATIONS 5 IN-OUT INCHWORM 10 DEAD-BUGS 10 LAYING Y-RAISES @PVC C. AMRAP 5’ 30” ROW @STOP AT CHEST 5 THRUSTERS @BB 10 HOLLOW-ARCHES 20” DIP HOLD AT TOP…
A) with easy pace: – 15 banded lat pull downs – 10 banded bradford presses – 10/10 SL banded RDL – 15″ L-hang flutters – 10 slow air squats B) E2′ for 10′ – 5 sets – 10 strict pull-ups – 10 bent over row @60/40 C) E30″ for 3′ – 6 sets 1 Squat…
WEEK 6 DAY 5 WU.: 2 SETS 1’ CARDIO 30” SUPINATED PASSIVE HANG 10 DB PULL OVER @2-3” HOLD 1/1 TGU @EASY WEIGHT A.: EVERY 90″ X 8 SETS 3 POWER CLEAN 2 HANG POWER CLEAN 1 HANG POWER CLEAN BELOW KNEE B.: OPTION 1 8RDS FT TC_10’ 50DU 2 BURPEE RMU 4 RING…
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”…
Week 5: day 33 Wu: 3 rds 1 min cardio 16 alt leg hip thrust 8/8 kb alt leg rdl clean and press 4 muscle clean and split jerk A: Power clean & split jerk Emom 7 1 clean+2 split jerk B: Friday Dance Amrap 20′ = goal 4-5 rds 3 man maker…
