A) 3 sets of:
– 12 deadbugs @miniband at feet
– 6 reverse snow angels
– 8 cossack squats
– 12 toe touches in push up
– 6 empty bar good mornings
B) ‘Everybody Loves Thrusters’
For time :
700-600-500…100m rowing
28-24…4 thrusters @42/30
/The row can be broken up any way you please./
/The thrusters, however, are synchronized!/
C) 3′ russian twist w/ball toss, in pairs
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 6 DAY 4 WU.: 2’ CARDIO THEN, 2 RDS OF 10 REVERSE NORDICS 5/5 SHINBOX SWITCH 10 M DUCK WALK A.:3 RDS 4,3,2 BSQ 20X1 *REST 30” 8-12 STRICT T2B *REST 90-120” B.: FT 4 RDS TC_15’ 500/400 M ROW 12 WEIGHTED ANCHORED SIT-UPS 10 DUAL KB PC 8 DUAL KB…
Week 3: day 20 A: 3rds 20 hamstrings curls w. band 6 bb muscle clean + press 20 m lunge 6 W plate shrug B: Partner Workout 100 cal row 50 power clean (rx:60/40, Ct:45/30, Bs:double kb choose weight) 75 cal row 50 jerk 50 cal row 50 devils press (rx:22,5/15, ct: 17,5/12,5, bs: 12,5/10kg) 25…
1. Act./ 3 sets – 8 tall kneeling straight arm lat. pulldowns – 8 ring face pulls – 8 db KB DL @mod.weight 2. EMOM 16′ Odd: 45″ rowing Even: Pressing weakness -HSPU- Strict Press- Pushups @10-12 reps 3. E2′ for 10′ – 10 DL @90/60 – 10 WB – 10 T2B 4. 5 sets – 12/12…
1. General wam- up + Prayer stretch + 2 rds. A. * 4/4 1-leg Hip Thrusts * 4 Muscle Snatches * 4 Snatch Grip Strict Presses * 4 Box Jumps @40/50 B. * 3 Snatch High Pulls+ 1 Muslce Snatch @easy weight 2. For Time * 15 Squat Snatches @70% 3. For Time 10 rounds…
1. Warm-up with barbell / 2 sets – 7 snatch grip DL – 7 muscle snatch – 3 squat pos. muscle snatch – 3 tall squat snatch 2. Squat Snatch in 12 min 5×3 @60% – no tng 3. Back Squat 3×20 @40% 4. 4 rds. – 20 OHS @43/30 – 20 HRPU – 100m…
