1. General Warm-up + 2 sets
* 5/5 High Pulls @DB
* 5/5 Kneeling Strict Presses
* 5 Goblet Squats
* 12 Dead- bugs
2. Back Rack Walking Lunges
* 3x 15m @mod.weight / 1 min rest btw sets
3. E30″ for 7′
* 1 Rope Climbs /RX:@weight vest/
4. For Time 3 rds.
* 100 DU’s
* 50 Alt. DB Snatches @15/22.5
* 25 Pull- ups
5. Acc. Work / 3 sets
* 20 Banded Lat. Pull Downs
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’)…
1. W-U (0-12’) A. STRETCHING 6’ @
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…
A) 3 sets of: – 8 hip thrust pull overs – 12 lying W to Y – 8 hollow rocks – 12 cyclist squats B) Work up to heavy triple Shoulder Press then, 3×3@85% C) 50 Pull-ups for time *Every break:10 V-ups /Scaled: box assisted pull-up/ D) EMOM 20′ – 5 sets 1) 10 squat…
1. Week: day 3 A:3 rds 12 ring face pull 10 barbell snatch press btn 8/8 lateral box step 4 muscle snatch + ohs B: Emom 8′ 1 power snatch + 1 ohs x2 45-50-53-55-58-60-63-65 C: E2mom x5 5 front squats 2 sec pause deep sq position 45-50-53-55-58% D1: 30-20-10 tc 9′ Hang…
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…
