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 rest btw. sets
– 40 DU’s or 100 single
– 30m farmer’s carry 2×22.5/15
– 40 DU’s or 100 single
– 30m D-ball carry @heavy
4. 3 sets
– 12 hamstring curls on rower
– 7m death march @2xeasy KB
Week 1: day 6-7 Wu: 3 min rope jump 2 rds: 10 walking lunges 10 pvc pass through 10 squats 10 hrpu A: Partner Party 10 rds: 15 cal row 15 wall ball 8 rds: 12 dumbell thruster 16-22,5 / 10-15 kg 12 push up 6rds: 14 cal row 14 front rack…
1. Warm- up + 2 sets * 3/3 KB RDL * 3/3 KB Snatch * 3/3 Front rack reverse lunge 2. OPEN 22.2 3. 5 sets / 1’30” rest btw. sets * 3 Strict press @80% * 6 Weigthed strict chin- ups
Week 1 Day 2 Wu.: 3 rds 10 Banded Shoulder Extension *hold 2-3” 10 Downward dog 5 Snow angel 5 Double Push-up Burpee A.: 4 rds 3 Pause Push Press *pause 2” in the dip and 2” overhead 3 Power Jerk *pause 2” in the dip and 2” overhead *rest 30” 4-6…
Week 1 Day 6,7 WU.: 3 RDS 3/3 RDL, 5 KANG SQUAT + 20″ DEEP SQUAT HOLD, 20″ PLANK A.: 3 RDS 8/8 FR SPLIT SQUAT *REST 30″ 20/20″ STAR SIDE PLANK *REST 60″ B.: 3 RDS 8 SDL1030 *20″ REST 30″ BRIDGE HOLD *REST 50″ C.: E3MOM X 3-4 RDS 12…
Week 4: day 22 A: 3 rds 6 reverse burpee 8 alt toes to hand push up position 10 cal skierg B: E2mom x5 14-20 gorilla row w. heavy db kb 6-12 sand bag or d-ball squats C: Pááárrrrééé 5 rds 8 sand bag/d-ball stoh 8 c2b (pull up, ring row x1,5)…
A) 3 sets of: – 5 walk outs – 5/5 SL hip thrust – 30 butt kickers – 30 high knee running B) Work up to heavy double Muscle Snatch then, 3×2 @85% C) ‘Almost Jackie’ For time: 1 K Rowing 50 empty bar thrusters 15 rope climb TC: 12′ D) 3 sets of: –…
