A) amrap 6′
– 10 scap push-ups
– 5 smr wall slides
– 10″/10″ side boat hold
– 5m walking RDL @5db
– 10 cossack squats
B) Work up to heavy double Muscle Clean
then, 3×2 @85%
C) 200 DUBS for time
*Every break: 3 Burpees
(Scaled: practice)
TC: 7′
D) 4 X AMRAP 3′ /1′ rest btw/
1) 1,2,3…
– WB
– cal Ski
2) 2,4,6…
– alt DB snatch
– box jump over
3) 3,6,9…
– cal Row
– slam ball shot
4) 4,8,12…
– cal AB
– box jump
Week 5: day 31 A: 3 rds 10 scapula push up 20 dead bug 10 alt. kb press in kneeling position 20 hollow rock B: Double under, Bar@Ring mu practice 10 min Rx: Every min 3-5 Bar or ring mu +20-30 du C: Balázsolás Tc: 20′ Buy in: 50 Wall Ball Then: 4 rds…
1. W-U (0-10’) A. STRETCHING 5’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – PIGEON B. AMRAP 5’ 20 ALT TOE TOUCHES 10 PVC PASSES 10/10 FORWARD LEG SWINGS 10/10 LATERAL LEG SWINGS 2. PVC SNATCH DRILL (11-14’) 5 BTN PP 5 BTN PUSH J 5 HH DIP+ HIGH PULLS 5 HH PSN…
A) amrap 7′ – 20 jumping jacks – 15″ alt leg raises in plank – 20 butt kickers – 15″ alt leg raises in back plank – 20 high knee run – 15″ side plank rotation /L/ – 20 mountain climbers – 15″ side plank rotation /R/ – 5 jumping squats B) Work up to…
1. W-U (0-12’) A. STRETCHING 4’ – LYING HAMS STRETCH – TWISTED CROSS STRETCH – PIGEON B. AMRAP 4’ 20 ALT TOE TOUCHES 10 PVC PASSES 10 SCAP PULL-UPS C. AMRAP 4’ 7 BURPEES 3 PSN @BB 10 HOLLOW-ARCHES 2. PVC SNATCH DRILL (14-17’) 5 BTN PP 5 BTN PUSH J 5…
1. W-U (0-12’) A. STRETCHING 4’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – PIGEON B. AMRAP 4’ 20 ALT TOE TOUCHES 10 PVC PASSES 10/10 FORWARD LEG SWINGS 10/10 LATERAL LEG SWINGS C. AMRAP 4’ 1 LENGTH RUN @CORRIDOR 3 PSN @ADD WEIGHT 2. PVC SNATCH DRILL (14-16’) 5 BTN PP 5…
Week 4: day 24 Wu: 3 rds 4 reverse burpee 30 sec hip thrust hold 4 down up 30 sec wall sit hold 4 burpee pull up A: Emom 3x 4=12min – 6-10 barbell deadlift 40-80/ 20-60 kg – 6-15 kipping hspu/pike push up – 1-3 bar mu/ kipping pull up/ ring row x4…
