A) AMRAP 6′:
– 12 alt scorpion
– 10 alt. leg ext. in wall sit
– 8 hollow rock
– 6m bear crawl
B) 4-rep Daily max OHS
C) EMOM 20′ – 10 sets
Odd) 1 Round Run (corridor) + 9m walking lunges
Even) 9 Burpee Pull-ups
(Scaled: Burpee Knee Raises)
W/ weight vest !!!
D) 2 sets of:
– 20 twisted oh sit-ups @10/5
– 5/5 side plank rotations
A) Warm up with your buddie: a) Rowing @damper 4/2 30″ of: 16-18-20-22-24-26-28-30 s/m b) E30″ for 4′ – 2 sets 1) 14 Deadbugs 2) 14 Snow angles 3) 14 toe touches in push up pos. 4) 28 jumping jacks B) EMOM 33′ – 5,5 Sets Odd rounds: 1) 11/8 cal skiing 2) 50″: 10…
1. W-U (0-12’) A. STRETCHING 4’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – PIGEON B. AMRAP 4’ 20 ALT TOE TOUCHES 10 PVC PASSES 10/10 FORWARD LEG SWINGS 10/10 LATERAL LEG SWINGS C. AMRAP 4’ 1 LENGTH RUN @CORRIDOR 3 PSN @ADD WEIGHT 2. PVC SNATCH DRILL (14-16’) 5 BTN PP 5…
1. W-U (0-15’) A. STRETCHING 6’ @
1. SMR + General Warm- up + 3 sets * 10/10 1- arm DB press from full squat * 8/8 Lateral Monster Walk * 4/4 Bulgarian Split Squat * 2 Pause /1″/ Back Squat /climbing weight/ 2. Kipping HSPU / Am. Swing / EMOM 10′ or 10 min HSPU Practice * Odd: Max Kipping HSPU…
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:…
1. Warm- up + 2 sets * 3/3 KB RDL * 3/3 KB Snatch * 3/3 Front rack reverse lunge 2. OPEN 22.2 3. 5 sets / 1’30” rest btw. sets * 3 Strict press @80% * 6 Weigthed strict chin- ups
