A) 3 sets of :
– 8 banded pull down in hollow pos. @easy band
– 8 cuban presses @2x5DB
– 12 good mornings
– 8 jumping squat (as high as possible)
B) Work up to heavy single Muscle Clean
then, 3×1 @90%
C) 50 Single Leg Atomic Sit-ups for time
@10/5
(Scaled: Candlestick roll to pistol or atomic sit-up)
TC:8′
D) 8 X AMRAP 1′ – 1′ rest
Odd) 1 Rope Climb
then, max rep KB Snatches @24/16
Even) 5-3 BMU
then, max rep SDHP @61/43
Week 2 : day 9 Wu: Amrap 7′ 10 bird dog 15 hamstring curls w. band 60 sec front rack therapy 5 bb squat clean A: Squat clean + hang squat clean 7 rds 60-75% B: Ausscchh 5 rds 8-12 heavy dumbell snatch 30-35/ 20-25 / choose weight 16 deficit push up 32 jump…
Week 4: day 23 Wu: 3 rds 15 front jumping jack 15 jumping jack 15 m bear walk 15 m lunges A: Nyalllóka 4rds 12-16 gorilla row 8-12 tempo push up on kb 3311 36 mountain climbers evry rds beetwen 60 sec rest B: Égen 4 rds 250 m row 20 kb goblet…
A) emom 12′ – 4 sets 1) 15 snatch grip btn thrusters @empty bb 2) 10 cal rowing 3) 5 inchworms + plank ’til 50″ B) 10-rep Daily max OHS C) E30″ for 8′ 6 T2B (Scaled: 8 weighted Hanging Knee Raises @9/6 medball) D) For time: 30 Burpee Get Overs @120/100cm *EMOM (inc. 0:00)…
1. SMR + General Warm- up + 2 rds. * 12 hip thrusts * 12 shoulder taps * 6/6 dead bugs with foam roller * 6/6 half cossack squats 2. 6 sets / 2 min rest between sets * 12 weighted sit ups @DB * 10 slam ball https://youtu.be/k9W6g9LvXDI * 8/8 bulgarian jump squat https://youtu.be/iBkuw-uTvbY 3. Rowing…
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 1: day 5 Wu: Gymn Amrap 8′ 5 hand climb 10 alt. hip thrust 15 incline cuban press 20 sec hollow rock A: Power Clean&Jerk 5 sets: 2 power clean + 2 jerk (split, power) 65-70% B: Oxygen Every 5 min x 5 25 cal cardio 400 m run / 550…
