A) 2 sets of:
– 12 hip thrust pull overs
– 8/8 steps moster side walk
– 6 jumping air squats
– 10 walking plank
B) Work up to heavy single Front Squat
then, 5×1@92,5%
C) 5 UB sets of:
1 wall walk + 3 wall facing HSPU + 5m HSW
+ 1/2 pirouette + 5m HSW + 3 strict HSPU
(Scaled: 10x 2 HS Marches + 1 HSPU)
D) AMRAP 15′
– 250/200m Rowing
– 15m DB Fr. Rack Walking Lunges (7,5m segm.)
@22,5/15
– 5 Bench Presses @bw
A) emom 9′ – 3 sets 1) 10 OH sit-ups @ pipe + 5 pvc pass thru 2) 10 air squats + 5/5 standing hams curls 3) 10 sh taps + 5 lying Y raises B) 8-rep Daily max OHS C) EMOM 8′ Odd) max rep legless rope climb Even) Rest (Scaled: seated Sled Pull…
1. General Warm- up + 2 sets * 5 Snatch High Pulls * 5 Muscle Power Snatches * 5 OHS * 5 Squat Snatches 2. Squat Snatch * EMOM 3′ 3 TNG Snatches @65% 1 min rest * EMOM 3′ 2 TNG Snatches @70% 1 min rest * EMOM 4′ 1 Snatch @80% 3. AMRAP…
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…
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…
Week 3: day 20-21 Wu: Gymn+ games A: Partner Party Buy:100 wall ball 9/6 5 rds 400 m run together 16 burpee box jump/ step Out: 100 wall ball then 3 rds 30 dumbell snatch 16-30/7-15 kg 30 t2b/k2e/c2k 30 box jump Full Streching!!!!
A) amrap 7′ – 5 torokhtiy pulls – 10 deadbugs – 5 ohs – 5/5m f/b monster walk – 5 sotts presses B) Work up to heavy single Push Press then, 5×1@90% C) 5 UB sets of: – 1 BMU + 3 C2B + 5 T2B + 7 Pull-ups (Scaled: 1 jumping BMU + 5…
