A) 3 sets of:
– 8 cossack squats
– 10 wall slides
– 12 deadbugs
– 10 banded good mornings
– 8 push-ups
B) E2′ for 10′ – 5 sets
– 6 strict pull-ups
– 6/6 chinese kb row
C) E30″ for 3′ – 6 sets
1 Power Clean @ 65%
Rest 30″
E30″ for 2’30” – 5 sets
1 PC @ 72%
Rest 30″
E30″ for 2′ – 4 sets
1 PC @ 80%
D) AMRAP 10′
2,4,6…
– STOH @ 80% of BW
– Facing burpee
– Front Squat @ 80% of BW
– Lateral Burpee
E) 3 sets of:
– 15/15 side plank hip ups
– 10 ring/trx knee tucks
1. Upper Body Act. / 2 sets – 5 straight arm band lat pulldowns – 5 tall kneeling band rows – 5 tall kneeling face pulls 2. 3 sets / 1’30” rest btw sets – hold pull up pos. for 10″, then – max rep strict ring dip 3. 4 rounds for time / 1…
Week 4: day 22 A: 3 rds 6 reverse burpee 8 alt toes to hand push up position 10 cal skierg B: E2mom x5 14-20 gorilla row w. heavy db kb 6-12 sand bag or d-ball squats C: Pááárrrrééé 5 rds 8 sand bag/d-ball stoh 8 c2b (pull up, ring row x1,5)…
1. 2 sets: – 6 band OH squats – 6 bent over rows @snatch grip – 6 snatch high pulls – 6 muscle cleans 2. Find your daily max in 15 min – 1 Power Snatch + 1 High Hang Power Snatch + 1 Low Hang Power Snatch 3. 3 rounds for time – 400m…
A) amrap 7′ – 5 torokhtiy pulls – 10 deadbugs – 5 ohs – 5/5m f/b monster walk – 5 sotts presses B) Work up to heavy single Push Press then, 5×1@90% C) 5 UB sets of: – 1 BMU + 3 C2B + 5 T2B + 7 Pull-ups (Scaled: 1 jumping BMU + 5…
1. General warm-up+ 2 rds. * 10/8 cals row * 10 scorpions * 10 scapula pull- ups then, 2 rds. @easy weight * 5 bench presses * 5 pendlay rows * 10 banded face pulls 2. OPEN 22.1 3. 4 rounds * 4 paused bench presses @60% 30″ rest * 4 pendlay rows @heavy weight…
3 week: day 16 A: 3 rds 10 cat camel 20 (90 hip) 15 hamstrings curls on fitball B: E2mom x5 8-12 Barbell bench row choose weight 6-10/ 6-10 Weight box step C: 5 rds 3 rope climb ( rx: leg less ) 20 m hand stand walk ( bear walk ) 10…
