A) AMRAP 5′:
– 10 90/90
– 10 scap pull ups
– 5m tiger walk
– 10 glute bridges
B) Work up to heavy single Push Jerk
then, 5×1 @90%
C) EMOM 9′ – 3 sets
1) 9 strict pull-ups + 4 alt. pistols
2) 6 strict pull ups + 6 alt. pistols
3) 3 strict pull-ups + 8 alt. pistols
D) E30″ for 17’30” – 7 sets
1) 6/4 cal AB
2) 6 alt. DB Snatches @22,5/15
3) 6/4 cal Skiing
4) 6 alt. DB hang clean & STOH
5) 20″ max T2B
2 Week: day 13-14 A: 3 sets 20 m tiger walk 10 ring row 5 down up B: For time 3 sets 50 wall ball 9/6kg 40 du 30 dumbell alt snatch 22,5 / 15 kg 20 pull up / Ring Row ( 30 ) 10 burpee box jump 5 man makers 22,5…
1. Warm- up + 2 sets * 1 min cardio /bike/row/jogging/ * 30″ Plank * 30″ Alt. Scorpions then, 1 sets * 10 ‘PVC’ Pass Throughs * 10 False Grip Ring Rows * 2×5 Kipping Swings * 20 Hollow Rocks 2. E3′ for 15′ * 6 Ring Muscle- ups / Scaled: Banded Slingshot RMU https://youtu.be/4Dgy_b28Olg * 6 Thrusters @2×22.5/15…
Week 4: day 22 Wu: 3 rds 10 pvc circle 8 behind back lift off 6/6 90/90 hip lean+ shoulder cars segmental swich 30 sec goblet squat hold w. Plate A: 3 Power snatch 1-3 min: 50-55-60% 4-6min: 65-68-70% 7-9min: 72-75-75+ B: Deficit lunges 5×10 climbing C: Dumbell yeahhh 3 rds 12 alt….
WEEK 1 DAY 5 WU.: 3 RDS 30” SUPINATED PASSIVE HANG 10 DB PULL OVER *2-3” HOLD 5/SIDE KB HANG POWER CLEAN AND PRESSING WINDMILL A.: EVERY 2 MINS X 6 SETS UNBROKEN COMPLEX 4 HANG CLEAN PULL 3 HANG POWER CLEAN 2 POWER CLEAN 2 FR R LUNGES (1/LEG) B.: OPTION…
A) 3 sets of: – 5 walk outs – 5/5 SL hip thrust – 30 butt kickers – 30 high knee running B) Work up to heavy double Muscle Snatch then, 3×2 @85% C) ‘Almost Jackie’ For time: 1 K Rowing 50 empty bar thrusters 15 rope climb TC: 12′ D) 3 sets of: –…
1. Warm-up + EMOM 4′ * Odd: 1 min bike/row/ski (EASY!!) * Even: 30″ alt. samson lunges 2. 1 rds. @bb * 3 clean high pull * 3 tall squat clean * 3 pause jerk, then Find your daily heavy rep C&J in 10-12 min * NO NPR !!! 3. Back Squat / EMOM 8′…
