Week 6: day 35
Wu: 3 rds
10/10 kb halo
10 barbell hip thrust
10 muscle clean+thruster
A: Clean & Jerk
Emom 10′
1 Power Clean + Hang power clean + 1 Power jerk + 1 Sq clean + 1 Split jerk
50-53-56-59-62-65-68-70-73-75 %
B: E2mom x5
BSQ
5×5 2 sec deep position pause
C: 21-15-9
C&J
Lateral burpe
Barbell load: RX:30-50-70 / 15-30-45 kg Sc: 30-40-50 / 20-25-30 kg
Basic: Double kettlebell 8-16kg
D: 3 sets
12-16 Hammer curl w. dumbell
10/10 dumbell kicks back
1. Week: day 3 A:3 rds 12 ring face pull 10 barbell snatch press btn 8/8 lateral box step 4 muscle snatch + ohs B: Emom 8′ 1 power snatch + 1 ohs x2 45-50-53-55-58-60-63-65 C: E2mom x5 5 front squats 2 sec pause deep sq position 45-50-53-55-58% D1: 30-20-10 tc 9′ Hang…
1. W-U (0-14’) A. STRETCHING 5’ – LAYING HAMS STRETCH – WORLD’S GREATEST – TWISTED CROSS STRETCH B. AMRAP 5’ 30” ROW @STOP AT CHEST 15” HOLD AT TOP OF RING DIP 30” PLANK C. AMRAP 5’ 10 PRONE SWIMMERS 10 DB FLOOR PRESSES 10 DB SHOULDER PRESSES 2. WOD_STRICT JT_TC:12’ (17-29’) NOTE YOUR…
A) AMRAP 7′: – 10m bear walk –10m walking lunges – 10m inchworm B) Work up to heavy single Squat Snatch, then 2×1 @95% C) For time: – 25 Devil’s Presses – 250 DUBS – 25 dDB Thrusters TC: 11′ D) 3 sets of: – 7 banded glute bridge V walk outs – 20″ medball…
1. Warm- up + 2 sets * 1 min cardio /bike/row/jogging/ * 30″ Plank * 30″ Alt. Scorpions then, 1 sets * 10 ‘PVC’ Pass Throughs * 10 False Grip Ring Rows * 2×5 Kipping Swings * 20 Hollow Rocks 2. E3′ for 15′ * 6 Ring Muscle- ups / Scaled: Banded Slingshot RMU https://youtu.be/4Dgy_b28Olg * 6 Thrusters @2×22.5/15…
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…
1. Clean Activation / 3 sets – 4 Banded clean high pulls – 6 Tall power cleans – 6 Tall squat cleans 2. Squat Clean / E2’30” 5×3 @ascending / TNG / Work up to a heavy 3 rep of the day 3. Front Squat / E2′ 5×2 @80-90% 4. 3 rounds for time –…
