A) With easy pace:
– 50 jumping jacks
– 30 banded OHS @slim band
– 15/15 SL glute bridges
– 15/15m monster side walk
– 20 banded lat pul down in hollow pos
B) EMOM 4′
5 Power Snatches @50%
/Rest 1’/
EMOM 3′
5 Power Snatches @60%
C) ‘Fran’ 21-15-9
– Thrusters @42/30
– Pull-ups
TC : 9′
D) EMOM 10′ – 5 sets
/30″ ON – 30″ OFF/
Odd) Alt. Pistol
Even) DU
E) 3 sets of:
– 16 alt. knee tucks in push up pos.
– 24 SBCR Crunches
A) 100m reverse bear walk *E20″ (inc. 0:00) : 1 V-up B) Work up to heavy double Power Snatch then, 4×2 @87,5% C) 0:00 – 10:00 ‘Karen’ 150 WB for time 10:00 – 20:00 For Time: – 25 Burpee T2B – 250m SB Carry @heavy – 25 Burpee Pull-ups D) 3 sets of: – 18…
1. Upper body act. / 2 sets – 15 band pull aparts – 15 hollow rocks – 10 tall kneeling wall slides with foam roller – 10/10 bottom up KB press @light 2. 4 sets – 6 tall kneeling 1&1/4 DB press – 4-6 strict HSPU – 4-6 kipping HSPU 3. EMOM 15′ Odd: 15…
Week 3: day 19 A: 3rds 10 m walking alt. rdl 5 burpee pull up 2sec pause up position 10/10 one leg hip thrust w. barbell 5 tempo band pull 3231 B: E3mom x 5 10 Back squat (60-63-66-69-72%) 10 dumbells shoulder press, sit position (choose weight) 10 medball good morning (medball chest)…
Week 5: day 29 Wu: 3 rds 1 min goblet squat hold 16 dead bug 16 bird dog 10 scapula push up A: Tempo Back Squats E2mom: 5×5 (3311,50-70%) B: 3 min max meter Hswlk ( bear, tiger walk, or hswlk practice) C: Tarkabab 5 rds 7 burpee pull up 7 hang clean…
A) 3 sets of: – 5 walk outs – 5/5 SL hip thrust – 30 butt kickers – 30 high knee running B) Work up to heavy double Muscle Snatch then, 3×2 @85% C) ‘Almost Jackie’ For time: 1 K Rowing 50 empty bar thrusters 15 rope climb TC: 12′ D) 3 sets of: –…
Week 4: day 26-27 Wu: full mobility Games A: Mucikás Beköszönő: 100 du / 200 simple 50 burpee Then 10 rds 3 atomic sit up heavy plate 6 alt kb cluster (médium weight) 12 weight sit up then Köszöntem: 100 du/ 200 simple 50 burpee FULL STRECH!!
