Week 2: day 11
Wu:
3 rds
10 snow angel
3/3 Turkish get up easy
15 hip thrust
A:8-10 min Practice
(Pull up, c2b, ring-bar mu, hswlk, hspu, peg board)
B: OhhhYeah
4 rds
Amrap 16′
500 m run (600 m row)
12 alt. Devil press (16-22,5/ 10-15)
then max burpee pull up
C: 3 rds
10 dumbells arnold press
15 W raises w. Plates
STRECHING!!!!
WEEK 2 DAY 5 WU.: 2 RDS 30” SUPINATED PASSIVE HANG 10 DB PULL OVER *2-3” HOLD 5/SIDE KB HANG POWER CLEAN AND PRESSING WINDMILL A.: EVERY 2 MINS X 6 SETS 5 HANG CLEAN PULL 4 HANG POWER CLEAN BELOW KNEE 3 POWER CLEAN B.: E2MOM_8’ 1ST 10-12 DOUBLE KB/DB PUSH PRESS…
WEEK 4 DAY 3 WU.: 90” CARDION THEN, 2 RDS OF 5/5 SHINBOX HIP EXTENSION + SWITCH 5/5 SINGLE LEG HIP THRUST MARCH 10 MIDDLE SPLIT WITH KNEE BANDS A.: EMOM 10’ 1 HANG POWER SNATCH + 1 HANG SQUAT SNATCH + 1 OVERHEAD SQUAT B.: 4 SETS DEFICIT SNATCH GRIB DEADLIFT 31X1…
1. W-U (0-12’) A. STRETCHING 6’ @
Week 5: day 34-35 Wu: 3rds 19 hip thrust 56 sec cardio 10 hollow rock 23 m bear walk A: E2mom 16-20 alt kb bench press 16-20 front raises B: Partner warrior Buy in: 1956 m row 4rds 19 wall climb 56 air squat 10 burpee box jump 23 swing Cash out: 1956 m…
A) with easy pace: – 20 cossack squats + halo (in the botttom pos) @5/2,5plate – 10/10 side plank k2e – 20 plate kang squats – 20 lying Y raises B) Daily heavy Squat Snatch in 12′ ,then 4x2x75% C) ‘Jackie’ For Time: 1K rowin’ 50 empty bar thrusters 30 pull-ups TC: 10′ D) EMOM…
A) 3 sets of : – 8/8 birddog row @8KB – 12 halo in squat pos. @8KB – 10 glute bridge V walk outs B) ‘Donny’ 21-15-9-9-15-21 reps for time of: – Deadlifts @102/85 – Burpees C) 100 Legs Over The Parallette *every break: 10 Twisted OH Sit-Ups @10/5
