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″ Rowing for distance
2) 30″ dKB Fr. Rack Walking Lunges for distance (7,5m segm.)
3) 20″ Burpee Broad Jump for distance (7,5m segm.)
WEEK 5 DAY 5 WU.: 3RDS 1’ CARDIO 30” SUPINATED PASSIVE HANG 10 DB PULL OVER @HOLD 2-3” A.: EVERY 2 MINS X 6 SETS 1 CLEAN PULL 2 POWER CLEAN 3 HANG CLEAN PULL 4 HANG POWER CLEAN B.: OPTION 1 8RDS FT_TC 10’ 6 BOX JUMP STEP DOWN 24/20” 3 BMU…
A) amrap 6′ /EZ/ – 5m inchworm – 10 spiderman lunges – 15″ superman hold – 10 reverse lunges – 5 reverse snow angels B) Work up to heavy double Squat Snatch then, 2×2 @90% C) 21-15-9-27 reps for time of: – WB – T2B (Scaled: Hanging Knee Raises w/kip.swing!) TC: 12′ D) 3 sets…
Week 4: day 25 A: 3 rds’ 12 „S” arm 6/6 one leg rdl double kb 12 shoulder taps in hand stand position 6 tempo kb thrusters 3211 (db kb light) B: E3mom x 5 10 Back squat (rx: 60-65-68-72-75%) Ct & Bs: + weight last week 10 barbell press behind neck in a standing…
Week 5: day 33 Wu: 3 rds 1 min cardio 16 alt leg hip thrust 8/8 kb alt leg rdl clean and press 4 muscle clean and split jerk A: Power clean & split jerk Emom 7 1 clean+2 split jerk B: Friday Dance Amrap 20′ = goal 4-5 rds 3 man maker…
A) 3 sets of: – 10/10 tiger pull thru – 5/5 upright row – 10m duck walk – 5 glute bridge v walk outs B) Work up to heavy double Power Clean then, 4×2 @87,5% C) E30″ for 10′ Odd) 5m HSW (Scaled: 10+ HS Marches) Even) 25 DUBS (Scaled: practice) D) 4 X AMRAP…
1 Week: day 6-7 A: 3rds 10/10 split sq 5 hand climb 20 mountain climbers 100 du / 200 simple B: Every 5 min x6 500 m row / 5 run 12 alt dumbell c&j 22,5/15 / 17,5/10 kg 12 jumping lunges 12 push up 12 hollow rock C: 4 rds 10/10…
