A) WU + 5′ easy banded partner run
B) ‘Easter Twister’
AMRAP 30′ /in pairs/
a) 18m bunny hops b) wall sit
a) 9 medball squat clean wall ball b) plank
a&b) 200m running @medball
a) 36 russian twists b) deadhang
a) 18m OHWL b) reverse plank
a&b) 200m backward running @medball
C) partner stretching
WEEK 2 DAY 6,7 WU.: 3 RDS 14 SQUAT PULSE 20” HS HOLD 40” CARDIO 3 WALKOUT A.: 12′ EMOM 50″ (WORK) -10″ (REST) MAX DUAL KB SDL HOLD 3 ” ON TOP, 50″ (WORK) -10″ (REST) MAX DUAL WEIGHT SH PRESS HOLD ON TOP 3″, 20”-20″ SPLIT SQUAT HOLD (5” REST BTW SIDES)…
2 week: day 12 A:3 rds 10 shoulder taps @hspu position 5 hand climb + snow angel 10 double kb muscle clean +press 5 du kb tempo sq 3211 B: Every 3 min x5 10 bsq / 53-56-59-62-65 % / 10 shoulder press btn ( climbing weight ) @ sitting position 10 good morning w….
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…
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. SMR + Full body warm-up 2. E6′ for 42′ – 18/15 cals row – 15 Am. swings @24/16 – 12 pull-ups – 9 burpees – 6 DL @2xKB 3. Stretching
1. W-U (0-17’) A. STRETCHING 5’ – COUCH STRETCH – TWISTED CROSS STRETCH – HIP 90/90 ROTATION B. AMRAP 6’ 1 LENGTH HIGH KNEES 1 LENGTH BUTT KICKS 20 ALT. SHOULDER TAPS @PUSH-UP POS. 20” HS HOLD C. AMRAP 6’ 1 LENGTH RUN @CORRIDOR 30” ROW @STOP AT CHEST 15M FARMER’S WALK …
