A) amrap 6′ /easy/
– 3 reverse snow angles
– 3 hindu push ups
– 6 glute bridges
– 6 air squats
– 20 high knee run
B) EMOM 40′ – 8 sets
1) 10 ring row + 10 push ups
2) 10-12-14-16-16-14-12-10
alt. SB Squat Cleans (to shoulder)
3) 10/8 cal AB
4) 10/8 cal Skiing
5) 30″ plank twist
C) 2 sets of (each side):
– 10 side plank hip ups
– 5 K2E in side plank
– 5 side plank rotations
1. Week: day 4 A: 3 rds 12 snow angel 60 sec pigeone pose 6 hindu push up 4 reverse burpee A1:Emom 10′ odd: 30-50 du even: 4-10 hspu A2: Emom 10′ odd: 12-18 cal row even: 12 -18 gorilla row B:For time Tc 15′ 50 wall ball 30 barbell reverse lunges 60/40…
week 3: day 18 A: 3 rds 20-30 sec L-sit on parallette 5 hand climb 5 reverse burpee 10 ring face pull B: E2mom x5 4-8 chin up (rx,ct +weight, bs: band pull or strict 12-16 kb floor press choose weight C: Emom 20′ – 15 wb 9/6 kg – 5-15 pull…
A) amrap 6′ /easy/ – 6 jumping OHS@pvc – 12 banded pull aparts – 12 deadbugs @miniband on foot – 6 spiderman lunges B) EMOM 4′ 2 Squat Snatches @60% /Rest 1’/ EMOM 3′ 2 Squat Snatches @75% C) EMOM 15′ – 5 sets /1st: 30″ work – 30″ rest/ /2nd: 35″ work – 25″…
1. General Warm-up 2. Squat / 7 sets @90% of front squat / 1’30” rest btw sets * 2 Fr. squat + 4 Back squat 3. Running Clock For Time * 40 Box Jump Overs * 20 D-ball or Sandbag Ground To Shoulder 7:00- 14:00 „Diane” / 21-15-9 * DL * HSPU / Pike Push-…
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)…
Week 4: day 26 Wu: 3 rds 10 pvc circle 10 90/90 hip 10 dead bug 10 bird dog A: 8 min practice (hswlk, pull up, muscle up, hspu) B: Strict Shoulder Press Behind neck E90: 4×12 climbing C: Lifting Runers 10-8-6-4-2 Snatch (50-60-65-70-70+%) Every rds 200 m run / 300 …
