A) amrap 5′
– 20 butt kickers
– 5 walk outs
– 10 arch rocks
– 5/5 split squats
B) EMOM 50′ – 5 sets
Odd Rounds:
1) 10/8 c abikin’
2) 20 alt. vups
3) 50″ su’s
4) 15 KBS @16/12
5) 12 wb
Even Rounds:
1) 10/8 c skiin’
2) 40 russian twists wo/weight
3) 1,5 round runnin’ (corridor)
4) 15 KB SDHP @16/12
5) 12 box jump overs
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…
A) 3 sets of : – 12 sh taps in tiger pos. + opposite leg raises – 12 banded pull-aparts – 12 halo in squat pos @5/2,5 B) Daily Max OHS C) 500m (Sprint) Rowing For Time If your time is: under 1’30” : take a rest, because you’re awesome 😉 1’30” – 1’35” : 300m…
WEEK 2 DAY 3 WU.: 3 RDS 5/SIDE SHINOX HIP EXTENSION + SWITCH 5/SIDE SINGLE LEG HIP THRUST 10 MIDDLE SPLIT WITH KNEE BENDS A.: 5 SETS 1 POWER SNATCH + 1 HANG POWER SNATCH + 1 OVERHEAD SQUAT 30-45” REST BTW SETS + 5 SETS 1 HANG POWER SNATCH + 1 OVERHEAD SQUAT +1 HANG…
WEEK 6 DAY 5 WU.: 2 SETS 1’ CARDIO 30” SUPINATED PASSIVE HANG 10 DB PULL OVER @2-3” HOLD 1/1 TGU @EASY WEIGHT A.: EVERY 90″ X 8 SETS 3 POWER CLEAN 2 HANG POWER CLEAN 1 HANG POWER CLEAN BELOW KNEE B.: OPTION 1 8RDS FT TC_10’ 50DU 2 BURPEE RMU 4 RING…
1. Week A: 3 rds 10/10 kb halo 10 pause goblet sq light kb (2 sec deep sq position) 5 bear complex only barbell or double kb B: Clean&jerk E2MOM 4×2: 50-54-57-60% 1 power clean + power jerk + 1 squat clean + split jerk C: E2MOM BSQ 5×5 2 sec pause deep sq position…
WEEK 5 DAY 4 WU.: 3 RDS 5/5 HALF KNEELING WEIGHTED SHIFT 5/5 LOW COSSACK TRANSITION 10 SQUAT HIP ROTATION A.: 4 RDS 6,4,3,2 BSQ 20X1 *30” REST 10-15 STRICT KNEE TO ELBOW *90-120” REST B.: FT 4 RDS TC 15’ 20/15 CAL ROW 14 TALL PLANK KNEE TO ELBOWS (R+L=1) 10 DB…
