A) 3 sets of:
– 4/4 SL GTOH & Halo @5/2,5 plate
– 20 jumping jacks
– 10 hollow rocks
– 8 tempo jumping squats /3-1-X-1/
B) E2′ for 12′ – 6 sets
3 Deadlifts immediately into
8 High Jumps over the pipe
@80%
C) For time :
– 50 cal rowing
– 40 Sandbag Bearhug squats @heavy
– 30 butterfly pull-ups
– 20m HSW (Open: 10 Wall Walks)
– 10 rope climbs
TC : 15′
D) 5 sets of:
– 10″ hollow hold
– 10 V-ups
both w/ 5-2,5 plate
1. W-U (0-12’) A. STRETCHING 4’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – PIGEON B. AMRAP 4’ 20 ALT TOE TOUCHES 10 PVC PASSES 10 SCAP PULL-UPS C. AMRAP 4’ 2 HPSN @BB 3 PSN @BB 3 THRUSTERS 10 HOLLOW-ARCHES 2. PVC SNATCH DRILL (14-16’) 5 BTN PP 5 BTN PUSH J…
A) 3 sets of : – 10 alt. single leg GTOH + 1 Halo @5/2,5 – 10 oh sit-ups @ 5/2,5 B) 2-rep Daily max OHS C) 12 RFT: – 4 Burpee Box Get Overs @120/100 – 12 Air Squats – 20″ Rest TC: 15′ D) EMOM 8′ – 4 sets Odd) 21 – 18 –…
WEEK 6 DAY 3 WU.: 2 RDS 50” CARDIO 5/SIDE SHINBOX HIP EXTENSION + SWITCH 6/SIDE SINGLE LEG HIP THRUST 10 MIDDLE SPLIT WITH KNEE BENDS A.: EMOM 10’ SQUAT SNATCH + HANG SQUAT SNATCH B.: 3,3,2,2 DEFICIT SNATCH PULL *REST 90”-120” C.: EVERY 4’ X 3 SETS ROW 300/240M 8…
Week 3: day 18 Wu: 3 rds 1 min cardio 10 hip 90/90 20 m tiger walk 10 „S” A: PowE3 x5 12-15 du kb floor press 8-32kg 12-16 kb gorilla row 8-32 kg 10 bb bench row (choose weight!) B: 21-15-9 Cal row Thruster 21reps 30-45/15-30 15reps:35-50/20-35 9reps:40-60/ 25-35 kg Burpee…
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 …
WEEK 3 DAY 2 WU.: 2 RDS 1’ CARDIO 5/5 FORWARD SHOULDER WALL CIRCLES *SLOW 5/5 KB WINDMILL @EASY 10 KB SDLHP @EASY A.: 4 SETS 5 PAUSE PUSH PRESS *PAUSE 2” IN DIP + PAUSE 2” OVERHEAD REST 30” 5 HSPU NEGATIVES OF DEFICIT HSPU NEGATIVES *3-4” LOWERING REST 90-120” B.: FOR…
