1. Clean Activation / 3 sets
– 4 Banded clean high pulls
– 6 Tall power cleans
– 6 Tall squat cleans
2. Squat Clean / E2’30”
5×3 @ascending / TNG / Work up to a heavy 3 rep of the day
3. Front Squat / E2′
5×2 @80-90%
4. 3 rounds for time
– 400m Run
– 12 DB thrusters @1×22.5/ 15
– 12 Kipping HSPU /deficit/
– 1 min rest btw rds.
5. 2 sets
– 12 Glute bridge
– 12 Glute bridge march https://youtu.be/msfdrPWJ-9o
– 30″ Superman hold
1. Upper body act. / 2 sets – 15 band pull aparts – 15 hollow rocks – 10 tall kneeling wall slides with foam roller – 10/10 bottom up KB press @light 2. 4 sets – 6 tall kneeling 1&1/4 DB press – 4-6 strict HSPU – 4-6 kipping HSPU 3. EMOM 15′ Odd: 15…
1. 3 sets – 8/8 lateral pull downs – 8 ring face pulls – 8 tall kneeling triceps curls 2. 6 sets – 6 hollow body hold + DB pull over – 2/2 L-sit rope pull-ups 3. 3 rounds for time – 30/20 cals row – 20 hang squat cleans @43/30 – 10 lateral burpees 4. 5…
A) AMRAP 7′: – 10 crab & reach – 10 90/90 – 10 alt Vups B) ‘White’ 5 RFT: – 3 Rope Climbs – 10 T2B – 21 OHWL @20/15plate – 400m Running/Rowing C) 50 weighted hollow rocks @5/2,5plate in hands *every break: +3 rep
1. Body Activation / 3 sets – 8 @easy dumbell pullovers – 8 @easy double DB lateral raises – 8 tempo squats /3x2x1/ 2. EMOM 14′ Odd: 50″ recovery row or ski Even: Choose your weakness, any pressing – Strict HSPU or Ring Dip or Push- up or Seated Strict Press – 10-12 reps 3. 2…
1. Dynamic Warm-up + 2 sets * 2′ row or jogging * 15m bear crawl * 12 deadbug 2. KB Complex / 6 sets / climbing weight / 1 min rest btw. sets / db KB * 2 Squat Cleans + 5 Front Squats + 2 Squat Cleans 3. Metcon * 3′ max rep burpee box…
WEEK 3 DAY 4 2” CARDIO THEN, 3 SETS OF 10 REVERSE NORDICS 5/SIDE SHINBOX SWITCH 10M DUCK WALK A.: 3-4 SETS 3,3,3,3 FRONT SQUAT 31X1 30” REST 30-45” WEIGHTED FOREARM PLANK 90-120” REST B.:2 SETS 10/LEG KNEE OVER TOES SPLIT SQUAT 3110 45” REST 10 WEIGHTED GM 3131 75” REST C.:…
