A) 3 sets of:
– 8 hip thrust pull overs
– 12 lying W to Y
– 8 hollow rocks
– 12 cyclist squats
B) Work up to heavy triple Shoulder Press
then, 3×3@85%
C) 50 Pull-ups for time
*Every break:10 V-ups
/Scaled: box assisted pull-up/
D) EMOM 20′ – 5 sets
1) 10 squat to squat box jumps
2) 50 DUBS (40″ pract.)
3) 8 Burpee T2B
4) 12-14-16-18-20 KBS @24/16
WEEK 4 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 4,4,4 FRONT SQUAT 40X0 *20-30” REST 12 DUAL DB SUITCASE JUMP SQUATS * 12REPS WITHIN 15-20” *2’ REST B.: EVERY 3’ x 4 SETS 14-22…
1. Upper Body Act. / 2 sets – 5 straight arm band lat pulldowns – 5 tall kneeling band rows – 5 tall kneeling face pulls 2. 3 sets / 1’30” rest btw sets – hold pull up pos. for 10″, then – max rep strict ring dip 3. 4 rounds for time / 1…
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’…
2. week: day 11 A: 3 rds 8/8 scorpio 12 cat camel 8/8 one leg rdl w easy kb 12 easy cal cardio machine B: E2mom x5 6-12 chin up 12-16 alt shoulder press w kbs @kneeling position choose weight C: For time Tc: 20 min 75 cal cardio 50 overhead lunges 40/25…
Week 4: day 23 A: 3 rds 30/30 sec star side plank 20 band pull 5 muscle snatch +back press 20 alt low hold kettlebell cossack squat (easy-medium) B: Snatch Emom 4′ 1 high pull + 1 hang power + 1 power snatch x2 (crosstraining x1, basic w. kettlebell) 56-59-62-65% Emom 6′ 1…
1. Activation / 2 sets – 5/5 hip thrusts – 5 jumping squats – 5 walkouts, then 2 sets – 3 muscle squat cleans – 3 tall squat cleans 2. Squat Clean / E1’30’ x 5 – 7 squat cleans @60% @You can perform these as singles or TNG 3. 3 sets / 2 min…
