1. Warm- up + 3 sets
* 1 min Cardio @easy pace
* 20m Bear Crawl
* 10 Plank Jacks + 10 Jumping Jacks
2. Running Clock
0:00 – 3 Rds.
* 21/18 Cals Row
* 5 Squat Cleans @65% or Barbell or db DB/KB
10:00 – 5 Rds.
* 12/10 Cals Row
* 8 Squat Cleans @61/43 kg or BB/KB/DB
3. Gymn. / 2 rds. for time / 2-3 rest btw. rds
21-15-9
* Air Squat
* Pike Push- ups / head touch to abmat/
4. Acc. Work / 3 sets
* 8/8 RDL @mod. KB
Warm up: Gymn + mobility 3rds 1 min cardio 10 lateral box step overs 5 hindu push up A: Power 7 E2mom x5 – 10 push press climbing – 8-15 invertalt row B: Huncutka 3 rds 30 wall ball 10 alt devil press 15-22,5/10-15 kg 10 x 10-10 m inga run C:…
WEEK 4 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 4,4,4 FRONT SQUAT 40X0 *20-30” REST 12 DUAL DB SUITCASE JUMP SQUATS * 12REPS WITHIN 15-20” *2’ REST B.: EVERY 3’ x 4 SETS 14-22…
Wu: 3 rds 1 min cardio 16 alt leg hip thrust 8/8 kb alt leg rdl & sdl high pull 4 muscle snatch A: Practice 8-10 min (hswlk, peg board, pull up, hspu, bar-ring mu) B: Snatch party 6 rds every 90 sec 1 power snatch + 1 hang power snatch + 1…
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…
1 Week: day 5 A: Amrap 6′ 12 dead bug 6/6 one leg rdl 12 shoulder taps in hand stand position 6/6 one arm kb press (light) B: Every 3 min x5 10 bsq 50-52,5-55-57,5-60% 10 shoulder press btn climbing weight 20 sec arch rock C1:Dumbells party Amrap 3′ 10 thruster @ db…
A) 3 sets of: – 10 muscle snatches @empty bar – 6 lateral down-up – 6 body saw – 6/6 clamshell @miniband at knees – 10 jumping squats – 6/6 lying miniband hamstring curls B) EMOM 4′ 3 Power Snatches @60% /Rest 1’/ EMOM 3′ 3 Power Snatches @72% C) 150 DUBS for time *Every…
