1. 3 sets
– 20″ machine sprint
– 10/10m suitcase carry @mod
– 10/10 world’s greatest stretch
2. EMOM 10′
– 1-2 BMU + 5-7 deficit pushups
3. WOD For Time
– 9-7-5 DL @heavy
– 21-15-9 T2B or Leg raises
Rest 2′
-21-15-9
DL @mod.
T2B or leg raises
4. 3- 4 sets
– 1 min bear hug carry
– 10/side bird dog
– 15/arm DB lateral raise
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…
WEEK 1 DAY 3 WU.: 2’ CARDIO 5/SIDE SHINBOX HIP EXTENSION + SWITCH 6/SIDE SINGLE LEG HIP THRUST 10 MIDDLE SPLIT WITH KNEE BENDS A.: 10 SETS 1 POWER SNATCH + 1 HANG POWER SNATCH + 2 OVERHEAD SQUAT REST 30-45” B.: 4,4,4,4 DEFICIT SEGMENT SNATCH GRIP DL 3131 *REST…
A) 3 sets of: – 10 tiger pull thru – 6/6 sl rdl – 10 goblet squats – 6/6 smr deadbugs – 20 jumping jacks B) ‘McGhee’ AMRAP 30′ – 5 Deadlifts @125/82,5 – 13 Push-ups – 9 Box Jumps @60/50
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 6: day 34 A: 3rds 10/10 kb halo 16 alt. weight hip thrust 10 snatch grip back thruster 16 bird dog B: Find your 3RM Power snatch 10 min C: Find your 5RM BSQ 10 min D: Amrap 12′ 5 pull up 10 burpee 15 push up 20 air sq 25 sit…
Week 6: day 40 Wu: 3 rds 10 pvc circle 5 hip thrust walk 5 muscle snatch+ Oh lunges( rx ohs) 10 cal cardio A: 8 min practice (Peg board, du, pull up, hawlk, hspu) B: Snatch EMom 3 Sq snatch climb ( basic power snatch) 0-3 min 40-45-50% 3-6 min: 50-55-60% 6-9…
