A) 3 sets of :
– 10 deadbugs
– 6 cossack sq.
– 10 birddogs
– 20 steps OH March @mod. band+KBs
B) Work up to heavy single Muscle Snatch
then, 3×1 @90%
C) 0:00 – 10:00
‘Annie’
50-40-30-20-10 reps for time of:
– DU
– Sit-up
10:00 – 20:00
50-30-10 reps for time of:
– Alt. DB Snatches @22,5/15
– Air Squats
D) 3 sets of:
– 11 zottman curls
– 15 seated DB tric ext.
A) 4 sets of: – 8 steps tiger crawl – 8 calf raises – 8 tibialis raises – 8 banded good mornings – 15″ wall sit B) E2′ for 10′ – 5 sets 2 Deadlifts immediately into 9 High Jumps over the pipe @85% C) 20-18-16-14-12-10-8-6-4-2 reps for time of : – dual DB Floor…
Week 3: day 18 Wu: 3 rds 1 min cardio 10 hip 90/90 20 m tiger walk 10 „S” A: PowE3 x5 12-15 du kb floor press 8-32kg 12-16 kb gorilla row 8-32 kg 10 bb bench row (choose weight!) B: 21-15-9 Cal row Thruster 21reps 30-45/15-30 15reps:35-50/20-35 9reps:40-60/ 25-35 kg Burpee…
Week 5 day 6,7 WU.: 2 RDS 30” WALL SIT 10 M REVERSE BEAR WALK 40” CARDIO 5 DOWN UP A.: 3 RDS 10 DUAL KB SDL 1030 *20” REST 30” MAX ALT DB/KB SH PRESS @HOLD ON TOP *REST 60” B.: 3X4’ AMRAP 60M SHUTTLE RUN 10 THRUSTER 4 BURPEE *1’…
1. SMR + General Warm- up + 2×5 Shoulder Extensions, Then 2 sets: * 10 Hand release push- ups * 8 Seated strict press @barbell * 12/12 Lateral monster steps 2. HSPU / 1 min rest btw sets * 1x Max rep strict HSPU * 2x Max rep kipping HSPU 3. Front Squat/ E90″ for…
WEEK 2 DAY 6,7 WU.: 3 RDS 14 SQUAT PULSE 20” HS HOLD 40” CARDIO 3 WALKOUT A.: 12′ EMOM 50″ (WORK) -10″ (REST) MAX DUAL KB SDL HOLD 3 ” ON TOP, 50″ (WORK) -10″ (REST) MAX DUAL WEIGHT SH PRESS HOLD ON TOP 3″, 20”-20″ SPLIT SQUAT HOLD (5” REST BTW SIDES)…
Week 6: day 35 A: 3 rds 15 cal cardio 10 reverse burpee 5 wall climb B: E3mom x 5 10 dumbells arnold press 10/10 bulgarian split sq w snad bag or slam ball, or heavy dumbells C: HAmlet 5 rds For time 1 man makers 3 devils press 5 dumbells cluster…
