WEEK 6 DAY 6,7
WU.: 2 RDS
5 KANG SQUAT
15 HIGH PULL
9M TIGER WALK
30″ CARDIO
A.: 3X (R+L =1) 20″WORK – 10″ REST
HANG SNATCH @RIGHT
OVERHEAD SQUAT @RIGHT
SINGLE ARM SUITCASE DL @RIGHT
THEN LEFT,
B.: EVERY 4′
250/210 M ROW
3 WALL CLIMB / 6 WALKOUT
10/10 Z PRESS
1. 2 sets: – 6 band OH squats – 6 bent over rows @snatch grip – 6 snatch high pulls – 6 muscle cleans 2. Find your daily max in 15 min – 1 Power Snatch + 1 High Hang Power Snatch + 1 Low Hang Power Snatch 3. 3 rounds for time – 400m…
Week 3 day 6,7 WU.: 2 RDS 14/14 SPLIT SQUAT PULSE 20” HS HOLD 40” CARDIO 4 INCH WORM A.: 3 RDS 8 BB SDL 1311 *20” REST 8/8 GOBLET COSSACK SQUAT *20” REST 8/8 HALF KNEELING FILLY PRESS *50” REST B.: FT 400/300/200/ 100 M RUN 14 V-UP 14 ALT SINGLE…
A) with easy pace: – 20 lying PVC Y to W – 20 alt crab & reaches – 40 hollow rocks – 60 jumping jacks – 20 cossack squats – 10/10 SL glute bridges B) E2′ for 10′ – 5 sets – 7 – 11 strict HSPU – 8 daVinci raises @2×8-6/6-3 C) E2’30” for…
A) 2 sets of: – 14 banded lat pull down in hollow – 12 spiderman lunges – 6 hip flow – 9/9 lying banded hamstring curls – 12 SDHP @easyKB – 14 goblet squats B) E2′ for 10′ – 5 sets – 9 strict pull-ups – 7/7 knee support DB row C) E30″ for 3′…
A) amrap 5′ /easy/ – 10 lying PVC Y to W – 10 sh taps in tiger pos w/ opposite leg raise – 10 easy KB SDHP – 20″ goblet wall sit B) E2′ for 10′ – 5 sets – 6 – 10 strict HSPU – 8 upright row @30/20 C) E2’30” for 15′ –…
A) WU + 5′ easy banded partner run B) ‘Easter Twister’ AMRAP 30′ /in pairs/ a) 18m bunny hops b) wall sit a) 9 medball squat clean wall ball b) plank a&b) 200m running @medball a) 36 russian twists b) deadhang a) 18m OHWL b) reverse plank a&b) 200m backward running @medball C) partner stretching
