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 SUITCASE R LUNGES
3 WALKOUT
8 BURPEE
3 WALKOUT
12 BOX STEP OVER
12/9 CAL ROW
Week 5: day 33 Wu: 3 rds 1 min cardio 16 alt leg hip thrust 8/8 kb alt leg rdl clean and press 4 muscle clean and split jerk A: Power clean & split jerk Emom 7 1 clean+2 split jerk B: Friday Dance Amrap 20′ = goal 4-5 rds 3 man maker…
A) 3 sets of: – 10/10 tiger pull thru – 5/5 upright row – 10m duck walk – 5 glute bridge v walk outs B) Work up to heavy double Power Clean then, 4×2 @87,5% C) E30″ for 10′ Odd) 5m HSW (Scaled: 10+ HS Marches) Even) 25 DUBS (Scaled: practice) D) 4 X AMRAP…
A) 4 sets of: – 8 steps tiger crawl – 8 calf raises – 8 tibialis raises – 8 banded good mornings – 15″ wall sit B) E2′ for 10′ – 5 sets 2 Deadlifts immediately into 9 High Jumps over the pipe @85% C) 20-18-16-14-12-10-8-6-4-2 reps for time of : – dual DB Floor…
Week 3: day 18 Wu: 3 rds 1 min cardio 10 hip 90/90 20 m tiger walk 10 „S” A: PowE3 x5 12-15 du kb floor press 8-32kg 12-16 kb gorilla row 8-32 kg 10 bb bench row (choose weight!) B: 21-15-9 Cal row Thruster 21reps 30-45/15-30 15reps:35-50/20-35 9reps:40-60/ 25-35 kg Burpee…
1. W-U (0-14’) A. STRETCHING 5’ – LAYING HAMS STRETCH – WORLD’S GREATEST – TWISTED CROSS STRETCH B. AMRAP 5’ 30” ROW @STOP AT CHEST 15” HOLD AT TOP OF RING DIP 30” PLANK C. AMRAP 5’ 10 PRONE SWIMMERS 10 DB FLOOR PRESSES 10 DB SHOULDER PRESSES 2. WOD_STRICT JT_TC:12’ (17-29’) NOTE YOUR…
A) 3 sets of : – 12 sh taps in tiger pos. + opposite leg raises – 12 banded pull-aparts – 12 halo in squat pos @5/2,5 B) Daily Max OHS C) 500m (Sprint) Rowing For Time If your time is: under 1’30” : take a rest, because you’re awesome 😉 1’30” – 1’35” : 300m…
