Warm up: : Gymn + mobility
3 rds;
20″ butt kickers
10 90/90 hip
20″ high knee run
10 scapula push up
20″ squat hold w. plate
A: Power 3
E2mom x5
– 8/8 bulgarian split jump squat
– 6-10 hspu (rx: strict, open: kipping, basic: hand realase push up x2-3)
B: Muncus
Every 3 min ; 1′ rest x4
12 box jump
12 wall ball
12 pull up ( jumping, band , ring row x2)
Then max cal row
C: 3 rds
15/15 kb side
30/30′ leg raise side plank
WEEK 2 DAY 3 WU.: 3 RDS 5/SIDE SHINOX HIP EXTENSION + SWITCH 5/SIDE SINGLE LEG HIP THRUST 10 MIDDLE SPLIT WITH KNEE BENDS A.: 5 SETS 1 POWER SNATCH + 1 HANG POWER SNATCH + 1 OVERHEAD SQUAT 30-45” REST BTW SETS + 5 SETS 1 HANG POWER SNATCH + 1 OVERHEAD SQUAT +1 HANG…
A) amrap 6′ /EZ/ – 5m inchworm – 10 spiderman lunges – 15″ superman hold – 10 reverse lunges – 5 reverse snow angels B) Work up to heavy double Squat Snatch then, 2×2 @90% C) 21-15-9-27 reps for time of: – WB – T2B (Scaled: Hanging Knee Raises w/kip.swing!) TC: 12′ D) 3 sets…
A) 2 sets of: – 14/14 clamshell – 20 hollow rocks – 20 alt supermans – 14 air squats – 14/14 SL calf raises B) E2′ for 14′ – 7 sets 5 Deadlifts immediately into 7 High Jumps over the pipe @65% C) EMOM 8′ – 4 sets Odd) max reps rope climb (goal:8+) Even)…
1. Body Activation / 3 sets – 8 @easy dumbell pullovers – 8 @easy double DB lateral raises – 8 tempo squats /3x2x1/ 2. EMOM 14′ Odd: 50″ recovery row or ski Even: Choose your weakness, any pressing – Strict HSPU or Ring Dip or Push- up or Seated Strict Press – 10-12 reps 3. 2…
1. W-U (0-14’) A. STRETCHING 5’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 INCHWORMS WITH PUSH-UPS 15” RING DIP HOLD AT TOP 15” RING DIP HOLD AT BOTTOM C. AMRAP 5’ 30” ROW @STOP AT CHEST 3 STRICT RING DIPS 5 DL @ADD WEIGHT …
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…
