A) 2 sets of:
– 14 banded lat pull down in hollow
– 12 spiderman lunges
– 6 hip flow
– 9/9 lying banded hamstring curls
– 12 SDHP @easyKB
– 14 goblet squats
B) E2′ for 10′ – 5 sets
– 9 strict pull-ups
– 7/7 knee support DB row
C) E30″ for 3′ – 6 sets
1 Squat Clean @ 65%
Rest 30″
E30″ for 2’30” – 5 sets
1 SqC @ 72%
Rest 30″
E30″ for 2′ – 4 sets
1 SqC @ 80%
D) EMOM 8′ – 4 sets
Odd) 40″ lat burpees over the DB
Even) 40″ singel dumbbell back squats
@40-22/30-12
A) 3 sets of: – 10/10 tiger pull thru – 5/5 upright row – 10m duck walk – 5 glute bridge v walk outs B) Work up to heavy double Power Clean then, 4×2 @87,5% C) E30″ for 10′ Odd) 5m HSW (Scaled: 10+ HS Marches) Even) 25 DUBS (Scaled: practice) D) 4 X AMRAP…
WEEK 5 DAY 5 WU.: 3RDS 1’ CARDIO 30” SUPINATED PASSIVE HANG 10 DB PULL OVER @HOLD 2-3” A.: EVERY 2 MINS X 6 SETS 1 CLEAN PULL 2 POWER CLEAN 3 HANG CLEAN PULL 4 HANG POWER CLEAN B.: OPTION 1 8RDS FT_TC 10’ 6 BOX JUMP STEP DOWN 24/20” 3 BMU…
WEEK 3 DAY 5 WU.: 90″ CARDIO THEN, 2 RDS OF 30” SUPINATED PASSIVE HANG 10 DB PULL OVER @2-3” HOLD 5/5 SPLIT STANCE PRESSING WINDMILL A.: EVERY 2 MINS X 6 SETS 1 CLEAN LIFT OFF 2 CLEAN PULL 3 POWER CLEAN 4 HANG POWER CLEAN B.: FT_TC 10’ OPTION 1 8…
Week 1: day 6-7 Wu: 3 min rope jump 2 rds: 10 walking lunges 10 pvc pass through 10 squats 10 hrpu A: Partner Party 10 rds: 15 cal row 15 wall ball 8 rds: 12 dumbell thruster 16-22,5 / 10-15 kg 12 push up 6rds: 14 cal row 14 front rack…
WEEK 2 DAY 2 WU.: 90” CARDIO THEN, 2 RDS 10 BANDED SHOULDER EXTENSION *HOLD 2-3” 5/SIDE FORWARD SHOULDER WALL CIRCLES 5/SIDE WINDMILL 10 SDL HP @EASY WEIGHT A.: 3-4 SETS 2 PAUSE PUSH PRESS*PAUSE 2″ IN THE DIP AND 2″ OVERHEAD 2 PAUSE POWER JERK *PAUSE 2″ IN THE DIP AND 2″ OVERHEAD *30”…
1. Warm- up + 2 sets * 6/6 Half kneeling KB strict presses * 8/8 Dead- bugs @smr * 12/12 Lateral monster steps 2. Back Squat / EMOM 7′ * 2 reps @heavy weight 3. For Time *** 3 rds. * 700m Row * 35 V- ups 3 min rest *** 7 rds. * 3…
