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 sets
– 12 renegade rows – no pushups –
– 12 prone angels
A) 3 sets of: – 12 alt lat. box step up – 20 plank twists – 12 cuban press @2×2,5/1,25plate B) Work up to heavy single Squat Clean then 2×1 @95% C) AMRAP 8′ /in pairs/ A) execute rope climbs B) Wall Sit / Plank / Deadhang / HS Hold D) AMRAP 16′ /in pairs/…
Week 6: day 36 A: 3 rds 12 alt kb deadlift high pull 10 shoulder taps @ hand stand position 8 kb alt. cossack sq 6 hindu push up B: Find your 3 RM Power Clean C: Find your 5 RM FSQ D:3 rds 600 m row 6 burpee pull up…
1. Activation / 2 sets – 5/5 hip thrusts – 5 jumping squats – 5 walkouts, then 2 sets – 3 muscle squat cleans – 3 tall squat cleans 2. Squat Clean / E1’30’ x 5 – 7 squat cleans @60% @You can perform these as singles or TNG 3. 3 sets / 2 min…
A) amrap 6′ /EZ/ – 5m inchworm – 10 spiderman lunges – 15″ superman hold – 10 reverse lunges – 5 reverse snow angels B) Work up to heavy double Squat Snatch then, 2×2 @90% C) 21-15-9-27 reps for time of: – WB – T2B (Scaled: Hanging Knee Raises w/kip.swing!) TC: 12′ D) 3 sets…
WEEK 1 DAY 4 WU.: 30” CARDIO @EASY 5/SIDE HALF KNEELING WEIGHT SHIFT 10 LOW SWITCH COSSACK SQUAT 10 SQUAT HIP ROTATION A.: 3 RDS 5,5,5 FRONT SQUAT 51X1 30” REST 20-40” L-SIT OR TUCK L-SIT *REST 90-120” B.: 3 RDS 6-8/SIDE KNEE OVER TOE SPLIT SQUAT *ASSISTED *30” REST 12-14 DB/KB WEIGHTED…
A) amrap 7′ /easy/ – 10 calf raises – 10 tibialis raises – 6 alt hip flow – 15″15/” SL wall sit – 6 jefferson curls @easy KB – 12 plank twists B) E2′ for 14′ – 7 sets 4 Deadlifts immediately into 7 High Jumps over the pipe @70% C) EMOM 8′ – 4…
