A) amrap 6′ /easy/
– 6 walk outs
– 30 jumping jacks
– 6 air squats
– 24 mountain climbers
– 6 reverse snow angels
B) E2′ for 12′ – 6 sets
3 Deadlifts immediately into
8 High Jumps over the pipe @75%.
C) AMRAP 9′
– 1 rope climb
– 50 DUBS
– 18m walking lunges
RX: with weight vest
D) 3 sets of:
– 20 hollow jacks
– 10 alt V-ups
1. SMR + General Warm- up + 2 rds. * 12 hip thrusts * 12 shoulder taps * 6/6 dead bugs with foam roller * 6/6 half cossack squats 2. 6 sets / 2 min rest between sets * 12 weighted sit ups @DB * 10 slam ball https://youtu.be/k9W6g9LvXDI * 8/8 bulgarian jump squat https://youtu.be/iBkuw-uTvbY 3. Rowing…
Week 3: day 15 Wu: 3 rds 8 scorpions 8/8 lunges 8 cat camel 8 squat therapy A: 10 min 3 reps squat climbing B: Front Squat 5×4 (60-70+%) rest 90-120′ C: Yessir tc:12′ 5 rds 10 m hswlk / 20 m tiger wlk 1-3 bar mu / 3-6 c2b / pull…
A) AMRAP 6′: – 12 alt scorpion – 10 alt. leg ext. in wall sit – 8 hollow rock – 6m bear crawl B) 4-rep Daily max OHS C) EMOM 20′ – 10 sets Odd) 1 Round Run (corridor) + 9m walking lunges Even) 9 Burpee Pull-ups (Scaled: Burpee Knee Raises) W/ weight vest !!!…
1. General warm-up+ 2 rds. * 10/8 cals row * 10 scorpions * 10 scapula pull- ups then, 2 rds. @easy weight * 5 bench presses * 5 pendlay rows * 10 banded face pulls 2. OPEN 22.1 3. 4 rounds * 4 paused bench presses @60% 30″ rest * 4 pendlay rows @heavy weight…
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’)…
1. W-U (0-12’) A. STRETCHING 4’ @
