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 March (x2))
D) 100 facing burpees for time
20″ work – 40″ rest
3 week: day 15 A: 3 rds 10/10 kb halo 10 barbell hip thrust 10 muscle clean+thruster B: Clean & Jerk Emom 10′ 1 Power Clean + Hang power clean + 1 Power jerk + 1 Sq clean + 1 Split jerk 50-53-56-59-62-65-68-70-73-75 % C: E2mom x5 BSQ 5×5 2 sec deep position…
A) amrap 7′ – 5 torokhtiy pulls – 10 deadbugs – 5 ohs – 5/5m f/b monster walk – 5 sotts presses B) Work up to heavy single Push Press then, 5×1@90% C) 5 UB sets of: – 1 BMU + 3 C2B + 5 T2B + 7 Pull-ups (Scaled: 1 jumping BMU + 5…
A) amrap 7′ /easy/ – 5 walk outs – 10 lying Y raises – 15 arch rocks – 20″ wall sit – 25 SU’s B) Rowing for time in pairs MM : 3000m MF : 2500m FF : 2000m Partner A) Rowing Partner B) Barbell OH Hold + 1 Thruster after every 50m (on the rower)…
1. General wam- up + Prayer stretch + 2 rds. A. * 4/4 1-leg Hip Thrusts * 4 Muscle Snatches * 4 Snatch Grip Strict Presses * 4 Box Jumps @40/50 B. * 3 Snatch High Pulls+ 1 Muslce Snatch @easy weight 2. For Time * 15 Squat Snatches @70% 3. For Time 10 rounds…
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…
Wu: 3 rds 1 min cardio 16 alt leg hip thrust 8/8 kb alt leg rdl & sdl high pull 4 muscle snatch A: Practice 8-10 min (hswlk, peg board, pull up, hspu, bar-ring mu) B: Snatch party 6 rds every 90 sec 1 power snatch + 1 hang power snatch + 1…
