A) amrap 6′
– 12 skater jumps
– 3 walk outs
– 6/6 sl glute bridges
B) Work up to heavy double Squat Clean
then, 2×2 @90%
C) 50 Rope Climb for time (in pairs) /UGIG/
(Scaled: 30x10m seated sled pulls (in pairs))
TC: 18′
D) 3 X AMRAP 2′ /1′ rest btw/
1) 50m dKB Farmer Carry @heavy
then, max target Burpee
2) 50m dKB Fr. Rack Carry @heavy
then, lat. Burpee OTKBs
3) 50m dKB OH Carry @heavy
then, facing Burpees OTKBs
1. WL. Activation / 2 sets + Squat Clean – 3 stiff leg DL – 3 muscle cleans – 3 tall squat cleans , then E2′ for 10′ – 3 squat cleans @65-70% 2. Jerk Dip and Clean Pull E1’30” for 6′ – 3×5 @70% of best C&J , then E1’30” for 6′ – 5…
1. General warm- up + 2 sets * 6 Push- up plank to shoulder extension on paralette * 6 Kipping swing * 6/6 Half kneeling bottom up KB press * 3 Hip to bar 2. 3 rounds For time * 20 Kipping HSPU * 15 Target burpees 3. 3 sets * 16 banded triceps ext. * Max…
2 week: 10 day A: 3 rds 30 mountain climbers 20 m bear walk 10 thruster barbell btn in snatch grip 5 / 5 box step btn barbell B: E2mom x4 1 hang power snatch + 1 power snatch + 1 snatch high pull + 1 power snatch x 2 55-60-65-70 % C:…
WEEK 6 DAY 3 WU.: 2 RDS 50” CARDIO 5/SIDE SHINBOX HIP EXTENSION + SWITCH 6/SIDE SINGLE LEG HIP THRUST 10 MIDDLE SPLIT WITH KNEE BENDS A.: EMOM 10’ SQUAT SNATCH + HANG SQUAT SNATCH B.: 3,3,2,2 DEFICIT SNATCH PULL *REST 90”-120” C.: EVERY 4’ X 3 SETS ROW 300/240M 8…
Week 3: day 19 Wu: 3 rds 6 cossack squat to thoracic rotation 30 sec mountain climbers 8 behind head lift offs 30 sec plank rotation A:E3mom x 4 8/8 kb front rack bulgarian sq 25-45 hamstring curls w band 1-6 bar/ring mu B: Furkó 5 rds 3 clean & jerk (60-65%) 200 m run…
Warm up: Gymn + mobility 3 rds 1 min simple under 30 sec mountain climber 10 dead bug 10 bird dog A: Power 6 E2mom x6 – 6-12 deficit push up ( rx +weight) – 10-14 barbell back lunges B: Triple 3 rds 20 Am swing 16-24 / 8-16 kg 30 sit up …
