A) with easy pace:
– 20 lying PVC Y to W
– 20 alt crab & reaches
– 40 hollow rocks
– 60 jumping jacks
– 20 cossack squats
– 10/10 SL glute bridges
B) E2′ for 10′ – 5 sets
– 7 – 11 strict HSPU
– 8 daVinci raises @2×8-6/6-3
C) E2’30” for 15′ – 6 sets
3 OHS @60-65-70-75-80-85%
D) 9 RNFT:
– 6 burpee get overs @100/120cm
– 30 DUBS
– 30″ rest
TC:15′
1. W-U (0-12’) A. STRETCHING 4’ @
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’…
1. Full Body SMR + 2 sets – 1″ easy row – 8/8 deadbugs @smr – 12 hollow body snow angels 2. 3 sets – 30″ max rep band tricep extensions – 30″ rest – 30″ max rep seated band rows – 30″ rest – 30″ max rep band squat pull through 3. Rowing –…
A) gymn B) EMOM 36′ – 4 sets 1) 1 round Run (at corridor) 2) 15 GTOH @15/10plate 3) 6 x 10 SU’s + 1 Crossover 4) 11/8 cal rowing 5) 11 x 1 air squats + 1 hanging knee raises 6) 11/8 cal skiing 7) 11 box jumps 8) 30″ burpees 9) 11/8 cal…
Week 4: day 23 A: 3 rds 30/30 sec star side plank 20 band pull 5 muscle snatch +back press 20 alt low hold kettlebell cossack squat (easy-medium) B: Snatch Emom 4′ 1 high pull + 1 hang power + 1 power snatch x2 (crosstraining x1, basic w. kettlebell) 56-59-62-65% Emom 6′ 1…
1. Activation / 2 rds. – 10 band face pulls – 12 cossack squats – 10 reverse snow angels – 12 alt. rev. lunges 2. 3 sets / 1’30” rest – 15″ sec HS hold, then max rep kipping HSPU 3. 3x AMRAP 5′ / rest 1 min btw rds. – 20 HRPU – 20 Band assisted pistols https://youtu.be/zdRYAqd4x5M – 20 Am. Swings…
