A) 3 sets of :
– 8/8 birddog row @8KB
– 12 halo in squat pos. @8KB
– 10 glute bridge V walk outs
B) ‘Donny’
21-15-9-9-15-21 reps for time of:
– Deadlifts @102/85
– Burpees
C) 100 Legs Over The Parallette
*every break: 10 Twisted OH Sit-Ups @10/5
Wu: Gymn+Games A: 3 rds 45 sec plank rotation 10/10 windmill B: Dumbell Suck Buy in: 100 One Dumbell box step 16-22,5 / 7,5-15 kg 10 rds: 1 dumbell burpee 2 dumbell deadlift 3 dumbell devil press 4 dumbell oh lunges 5 dumbell c&j 6 dumbell snatch Out: 100 dumbell sit…
A) With easy pace: – 50 jumping jacks – 30 banded OHS @slim band – 15/15 SL glute bridges – 15/15m monster side walk – 20 banded lat pul down in hollow pos B) EMOM 4′ 5 Power Snatches @50% /Rest 1’/ EMOM 3′ 5 Power Snatches @60% C) ‘Fran’ 21-15-9 – Thrusters @42/30 –…
1. General Warm-up + 2 sets * 5/5 Worlds Greatest Stretch * 5 Snatch High Pull * 5 Tall Snatch * 5/5 Hip Thrust 2. Find your daily heavy rep Squat Snatch in 12 min 3. AMRAP 5′ * Max rep target burpee 4. Rowing 10′ * Every minutes, perform 15 seconds as fast as…
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’…
A) 2 sets of: – 3 walk outs – 6 spiderman lunges – 9 air squats – 12 banded good mornings – 20 butt kickers B) Work up to heavy 4-rep Front Squat then, 3×4@82,5% C) E30″ for 9′ 3-1 Free Standing HSPU (Scaled: 6-4 Free Standing Sh. Taps Scaled-Scaled: 6 HS Marches at wall)…
A) 3 sets of : – 16 banded pull apart (palms up) @easy band – 10 cossack squat+turn to dragon pose (in every rep) – 15″ plank (elbows&legs on foam roller) B) Work up to heavy single Front Squat then, 5×1@95% C) AMRAP 8′ 1,2,3… – BMU – HSW (m) (Scaled: Jumping MU + HS…
