1. 2 sets:
– 10 cossack squats
– 30″ plank hold
– 24 glute bridge march
2. Running
– easy tempo 400m, then
– 2x 800m / 2′ min rest btw
3. Work up to heaviest set of DT / no unbroken/ in 15 min
– 12 DL
– 9 Hang Power Clean
– 6 STOH
4. 2 rds.
– 22m walking lunges – farmer carry @2×22.5/15
– 35 weighted sit-up
– 9 ring muscle up or 12 burpee pullups
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…
Week 3: day 17 Wu: 3 rds 10/10 kb rdl 10 barbell hip thrust 30 sec plank to push up 30 sec jumping jack A:10 min pratice: ttb, hspu, hswlk, pull up B: E2’x 5 5-8 bb shoulder press climbing 8-10 bb dead lift start 60% C: Amrap 8′ 6 hspu/ pike push up…
Week 6: day 35 A: 3 rds 15 cal cardio 10 reverse burpee 5 wall climb B: E3mom x 5 10 dumbells arnold press 10/10 bulgarian split sq w snad bag or slam ball, or heavy dumbells C: HAmlet 5 rds For time 1 man makers 3 devils press 5 dumbells cluster…
Week 2: day 11 Wu: 3 rds 10 snow angel 3/3 Turkish get up easy 15 hip thrust A:8-10 min Practice (Pull up, c2b, ring-bar mu, hswlk, hspu, peg board) B: OhhhYeah 4 rds Amrap 16′ 500 m run (600 m row) 12 alt. Devil press (16-22,5/ 10-15) then max burpee pull up…
1. Full Body Warm-up 2. Find your 5RM Push Jerk 3. 5 rounds for time – 15/12 cals row – 10 T2B or T2Ring 4. 5 sets @climbing weight – 3 power cleans + 6 steps walking lunges + 3 thrusters 5. For time – 100 HSPU or 100 HRPU
A) 2 sets of: – 14/14 clamshell – 20 hollow rocks – 20 alt supermans – 14 air squats – 14/14 SL calf raises B) E2′ for 14′ – 7 sets 5 Deadlifts immediately into 7 High Jumps over the pipe @65% C) EMOM 8′ – 4 sets Odd) max reps rope climb (goal:8+) Even)…
