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 skierg run together
C: Full Streching
1. W-U (0-15’) A. STRETCHING 6’ @
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…
A) 3 sets of: – 8 DB pull over @easy – 12 toe touches in push up pos – 6 cossack sq B) Work up to heavy double Front Squat then, 3×2@90% C) 3 sets of: – max rep HSPU – 15 seated banded face pulls D) AMRAP 9′ – 1 TGU /R/ @24/16 –…
1. 3 rounds: * 2′ Cardio: Bike/Row/Running * 14m Bear Walk * 10 Dead bug – hold every rep for 2″ 2. Squat @Barbell or DB / 5 sets / 1’30” rest * 4 Front and 8 Back Squat @front squat @80% or heavy DB 3. Metcon 0:00-8:00 / 4 rounds * 14 Alt. C&J…
Wu: Gym + mobility 3rds 10-10m Tiger walk (forward + backward) 10 Ring Row 10 Burpee 10/10 Single-arm KB deadlift @ medium weight A: Power Dead stop Deadlift x 5 RM (focus on perfect start position) B: Every 5 min x3 500 m row 20 overhead lunges rx: du kb 20/12kg open: 16/12 kg…
A) 3 sets of: – 1/1 TGU – 10 banded pull aparts – 20″ plank w/ alt leg raises – 1′ easy biking B) Work up to heavy single Shoulder Press then, 5×1@90% C) E20″ for 8′ – 12 sets Odd) 3 strict pull-ups Even) 15 DUBS D) EMOM 15′ – 5 sets 1) 40″…
