WEEK 2 DAY 6,7
WU.: 3 RDS
14 SQUAT PULSE
20” HS HOLD
40” CARDIO
3 WALKOUT
A.: 12′ EMOM
50″ (WORK) -10″ (REST) MAX DUAL KB SDL HOLD 3 ” ON TOP,
50″ (WORK) -10″ (REST) MAX DUAL WEIGHT SH PRESS HOLD ON TOP 3″,
20”-20″ SPLIT SQUAT HOLD (5” REST BTW SIDES)
B.: TC 16′ FT
6/5/4/3 SA HANG SNATCH 1X 20-22,5KG / 1X 8-12,5KG
6 OVERHEAD SQUAT L/R 1X 20-22,5KG / 1X 8-12,5KG
12 ALT V UP
200 M RUN
C.: TABATA
R SWING ,
DUAL KB HIGH PULL
Week: 2 : day 12 Wu: Gymn 3rds 8 downward dog 8/8 half kneeling wall rotations 8 goblet squat plate press 8 bb power snatch A: Power Snatch 7 rds: power sntach + hang power snatch (+ oh squat rx ) 60-75% B: 30harminc For time: 30 box jump over 30 pull up / 45…
Week 6: day 37 A: 3rds 20-30 sec L-sit on parallette 5 hand climb 4 tgu 10 ring face pull B: E3mom x 5 5-10 chin pull up ( x 1,5 ring row) 10 bench press choose weight 10 bench row choose weight C: Every 4 min x 5 1-2 rope climb 10…
A) with easy pace: – 16 birddogs – 40″ plank – 16 cossack squats – 40″ glute bridge hold A/2) Dodgeball /6′-8’/ B) ‘SB Style Lucky 13’ 3RDS: – 13 Push ups – 13 Sit-ups – 13 Box Jumps – 13 KBS @24/16 – 13 dDB Push Presses @22/15 – 13 Goblet Squats – 13…
WEEK 3 DAY 3 WU.: 3 RDS 5/SIDE SHINBOX THORACIC ROTATION 30”/SIDE SINGLE LEG GLUTE BRIDGE ISOMETRIC 10 MIDDLE SPLIT WITH KNEE BENDS A.: 2x 5′ EMOM 1 PS + 1 OHS + (no rest) EMOM 5’ PS + HSS B.: 4 RDS 4,4,3,3 DEFICIT SNATCH GRIP DL 31X1 *REST 2’…
1. Activation / 2 rds. – 10 band face pulls – 12 cossack squats – 10 reverse snow angels – 12 alt. rev. lunges 2. 3 sets / 1’30” rest – 15″ sec HS hold, then max rep kipping HSPU 3. 3x AMRAP 5′ / rest 1 min btw rds. – 20 HRPU – 20 Band assisted pistols https://youtu.be/zdRYAqd4x5M – 20 Am. Swings…
1. Gymn. + Wrist Stretch https://youtu.be/sz6S2CUn3Ug 2. 2 sets * 5/5 Half kneeling KB press @easy w. * 10 Good morning @barbell * 12 Plank to push- up * 10 Half cossack squat https://youtu.be/X9iW_HlEOE8 3. 5 sets / 3″ down * 5 Close grip bench press @78% * 5 Strict chin- up 4. 10 Rounds For Time /…
