A) amrap 8′ /easy pace, in duos/
– A) 11/8 cal rowing B) Plank Jacks
– A) 16 alt. supermans B) Deadbugs
– A) 10×9 shuttle run B) wall sit
B) ‘Double Holleyman’
60 RFT /in teams of 2/
– 5 WB
– 3 HSPU
– 1 Power Clean @102/70
C) accumulate 2′ L-sit
WEEK 1 DAY 4 WU.: 30” CARDIO @EASY 5/SIDE HALF KNEELING WEIGHT SHIFT 10 LOW SWITCH COSSACK SQUAT 10 SQUAT HIP ROTATION A.: 3 RDS 5,5,5 FRONT SQUAT 51X1 30” REST 20-40” L-SIT OR TUCK L-SIT *REST 90-120” B.: 3 RDS 6-8/SIDE KNEE OVER TOE SPLIT SQUAT *ASSISTED *30” REST 12-14 DB/KB WEIGHTED…
A) 4 sets of: – 6m reverse bear crawl – 9 lying W raises – 9 hollow rocks – 6/6 SL banded good mornings – 9 cyclist squats B) E2′ for 10′ – 5 sets – 8 – 12 strict HSPU – 8 deltoid raises @2×10/5 C) E2’30” for 15′ – 6 sets 3 OHS…
A) 3 sets of: – 5m reverse tiger crawl – 10 lying W raises – 12 Hollow rocks – 15″ spanish squat hold – 20 butt kickers B) ‘Jack’ AMRAP 20′ – 10 Push Presses @52,5/37,5 – 10 RKC Swings @24/16 – 10 Box Jumps @60/50 C) E2′ for 14′ – 7 sets – 9…
Week 5 day 6,7 WU.: 2 RDS 30” WALL SIT 10 M REVERSE BEAR WALK 40” CARDIO 5 DOWN UP A.: 3 RDS 10 DUAL KB SDL 1030 *20” REST 30” MAX ALT DB/KB SH PRESS @HOLD ON TOP *REST 60” B.: 3X4’ AMRAP 60M SHUTTLE RUN 10 THRUSTER 4 BURPEE *1’…
Week 5: day 33 A: 3 sets 2 wall climb 4 down up 8 air squat 10 lateral box steps over B: „Marathon” 2 rds 4 back and down run in hall or 500/400m row 26 hrpu 4 run 500/400 m row 26 am swing 24/16 sc/ct:12-16 4 run 500/400 m row 26…
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’)…
