Week 5 day 6,7
WU.: 2 RDS
30” WALL SIT
10 M REVERSE BEAR WALK
40” CARDIO
5 DOWN UP
A.: 3 RDS
10 DUAL KB SDL 1030
*20” REST
30” MAX ALT DB/KB SH PRESS @HOLD ON TOP
*REST 60”
B.: 3X4’ AMRAP
60M SHUTTLE RUN
10 THRUSTER
4 BURPEE
*1’ REST
20 M WALKING LUNGES
10 DUAL DB/KB HANG POWER CLEAN AND PUSH PRESS
4 DUAL DB UP-DOWN
*1’ REST
60 M SHUTTLE RUN
10 WB
4 TARGET BURPEE
C.: 3 RDS
15-20”/SIDE SINGLE ARM HIGH PLANK
*REST 20”
12/12 SIDE BAND
*REST 40”
Week 3: day 20 A: 3rds 20 hamstrings curls w. band 6 bb muscle clean + press 20 m lunge 6 W plate shrug B: Partner Workout 100 cal row 50 power clean (rx:60/40, Ct:45/30, Bs:double kb choose weight) 75 cal row 50 jerk 50 cal row 50 devils press (rx:22,5/15, ct: 17,5/12,5, bs: 12,5/10kg) 25…
week 3: day 18 A: 3 rds 20-30 sec L-sit on parallette 5 hand climb 5 reverse burpee 10 ring face pull B: E2mom x5 4-8 chin up (rx,ct +weight, bs: band pull or strict 12-16 kb floor press choose weight C: Emom 20′ – 15 wb 9/6 kg – 5-15 pull…
1 Week: day 5 A: Amrap 6′ 12 dead bug 6/6 one leg rdl 12 shoulder taps in hand stand position 6/6 one arm kb press (light) B: Every 3 min x5 10 bsq 50-52,5-55-57,5-60% 10 shoulder press btn climbing weight 20 sec arch rock C1:Dumbells party Amrap 3′ 10 thruster @ db…
WEEK 2 DAY 1 WU.: 2 RDS 1’ CARDIO 5/5 SHINBOX THORACIC ROTATION 30”/30” SINGLE LEG GLUTE BRIDGE ISOMETRIC 5 BW JEFFERSON CURL A.: 3 RDS 5,5,5 REPS 1-1/4 FRONT SQUAT *LOAD WILL BE ANYWHERE FROM 50-65% OF YOUR MAX LOADS. *REST 20-30” 8 DB BURPEE * SPEED FOCUS *REST 90″- 120″ B.:…
1. Snatch Act. / 2 sets – 4 High pulls – 4 Snatch balance – 4 OH squats 2. Work up to a 2 rep max – /you can rest up to 15″ btw reps/ in 15 min 3. Back squat / E2′ for 12′ – 2 reps @80% + 4. For time 2 rounds…
Wu:gymn+ mobility 3 rds 6/6 tempo single leg deadlift 311 6 hindu push up 12/12 windmill A: Practice (Peg board, hspu, butterfly kipping pull up, hswlk, hspu,) B: 5x 3 push jerk (focus on tecnik) C: Short 5 rds 200 m row 5 squat clean 40-60 / 20-40 kg 10 ttb D:Emom…
