A) 100m reverse bear walk
*E20″ (inc. 0:00) : 1 V-up
B) Work up to heavy double Power Snatch
then, 4×2 @87,5%
C) 0:00 – 10:00
‘Karen’
150 WB for time
10:00 – 20:00
For Time:
– 25 Burpee T2B
– 250m SB Carry @heavy
– 25 Burpee Pull-ups
D) 3 sets of:
– 18 – 15 – 12 BB Biceps Curls
– 21 – 18 – 15 Standing BB Tric Ext.
@inc weight
Week 3: day 15 Wu: 3 rds 8 scorpions 8/8 lunges 8 cat camel 8 squat therapy A: 10 min 3 reps squat climbing B: Front Squat 5×4 (60-70+%) rest 90-120′ C: Yessir tc:12′ 5 rds 10 m hswlk / 20 m tiger wlk 1-3 bar mu / 3-6 c2b / pull…
1. 2x * 1 min Jogging * 5/5 World Greatest Stretch * 2/2 Scorpions * 5/5 Cossack Squats 2. Skill – in 8-10 minutes * choose your weakness 3. AMRAP 24′ * 300m Row * 7 Burpee Box Overs @100/120cm * 20/20m D-ball or Sandbag Carry on Shoulder * 14 Reverse Lunges @sandbag or d-ball / bear…
1. W-U (0-15’) A. STRETCHING 6’ – LYING HAMS STRETCH – TWISTED CROSS STRETCH – FROG – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 20 ALT REV LUNGES 5 PRISONER SHOULDER ROTATIONS 10 WALL SQUATS C. AMRAP 5’ 3 PC 3 FR SQ 3 PUSH PRESSES @ADD W 2. STR (17-29’) E2MOM…
Week 4: day 22 Wu: 3 rds 10 pvc circle 8 behind back lift off 6/6 90/90 hip lean+ shoulder cars segmental swich 30 sec goblet squat hold w. Plate A: 3 Power snatch 1-3 min: 50-55-60% 4-6min: 65-68-70% 7-9min: 72-75-75+ B: Deficit lunges 5×10 climbing C: Dumbell yeahhh 3 rds 12 alt….
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…
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 –…
