A) with easy pace:
– 16 birddogs
– 40″ plank
– 16 cossack squats
– 40″ glute bridge hold
A/2) Dodgeball /6′-8’/
B) ‘SB Style Lucky 13’
3RDS:
– 13 Push ups
– 13 Sit-ups
– 13 Box Jumps
– 13 KBS @24/16
– 13 dDB Push Presses @22/15
– 13 Goblet Squats
– 13 Mountain Climbers
– 13 K2E
– 13 Pull-ups
– 13 Parallel Bar Dips
/DBs on box/
– 13 Jumping Squats
– 13 dDB Power Cleans
– 13 Burpees
3 week: day 17 A: 3 rds 1 min cardio 8/8 one leg kb rdl easy weight 5 muscle bb snatch 5/5 one leg lateral box step B: Snatch Emom 10′ 1 hang power + 1 power snatch x2 (crosstraining x1, basic w. kettlebell 50-53-56-59-62-65-68-70-23-75% C: Front Sq Emom x5 5×5 pause…
A) amrap 8′ /easy pace, in duos/ – A) 11/8 cal rowing B) Plank Jacks – A) 16 alt. supermans B) Deadbugs – A) 10×9 shuttle run B) wall sit B) ‘Double Holleyman’ 60 RFT /in teams of 2/ – 5 WB – 3 HSPU – 1 Power Clean @102/70 C) accumulate 2′ L-sit
Week 5: day 29 Wu: 3 rds 1 min goblet squat hold 16 dead bug 16 bird dog 10 scapula push up A: Tempo Back Squats E2mom: 5×5 (3311,50-70%) B: 3 min max meter Hswlk ( bear, tiger walk, or hswlk practice) C: Tarkabab 5 rds 7 burpee pull up 7 hang clean…
A) 1 set of: – 12/12 star side plank rotations – 20 lying Y raises – 12/12 cossack sq – 12/12 SL RDL B) EMOM 4′ 2 Power Snatches @70% /Rest 1’/ EMOM 3′ 2 Power Snatches @85% C) 4 RDS : /14’/ 20″ T2B 10″ rest 20″ dualKB Thrusters @20/12 10″ rest 20″ GHDSU…
A) Warm up with your buddie: a) Rowing @damper 4/2 30″ of: 16-18-20-22-24-26-28-30 s/m b) E30″ for 4′ – 2 sets 1) 14 Deadbugs 2) 14 Snow angles 3) 14 toe touches in push up pos. 4) 28 jumping jacks B) EMOM 33′ – 5,5 Sets Odd rounds: 1) 11/8 cal skiing 2) 50″: 10…
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…
