Warm up: Gymn + mobility
3rds
1 min cardio
10 lateral box step overs
5 hindu push up
A: Power 7
E2mom x5
– 10 push press climbing
– 8-15 invertalt row
B: Huncutka
3 rds
30 wall ball
10 alt devil press 15-22,5/10-15 kg
10 x 10-10 m inga run
C: Accessory
3-4rds
10-16 cross body curls
10-16 skull chrushers
10-16 hammer tension curl
10-16 triceps extension
STRECHING
A) amrap 5′ – 20 butt kickers – 5 walk outs – 10 arch rocks – 5/5 split squats B) EMOM 50′ – 5 sets Odd Rounds: 1) 10/8 c abikin’ 2) 20 alt. vups 3) 50″ su’s 4) 15 KBS @16/12 5) 12 wb Even Rounds: 1) 10/8 c skiin’ 2) 40 russian twists…
1. 3 sets: – 1 min machine – 10 hollow rocks – 10/10m OH KB carry – 10 prone angels 2. Pendlay Rows – 3×8 @supinated grip @barbell+weight 3. E3′ x 6 – 18/15 cals row – 25 air squats – 7 BMU / Jumping BMU 4. Acc. Work – side plank lateral raise 3×12/side
WEEK 6 DAY 4 WU.: 2’ CARDIO THEN, 2 RDS OF 10 REVERSE NORDICS 5/5 SHINBOX SWITCH 10 M DUCK WALK A.:3 RDS 4,3,2 BSQ 20X1 *REST 30” 8-12 STRICT T2B *REST 90-120” B.: FT 4 RDS TC_15’ 500/400 M ROW 12 WEIGHTED ANCHORED SIT-UPS 10 DUAL KB PC 8 DUAL KB…
1. W-U (0-15’) A. STRETCHING 6’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – FROG – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 TOE TOUCH TO SQUAT 10 BACK RACK ELBOW ROTATIONS 10 GOOD-MORNINGS @BB C. AMRAP 5’ 3 FR SQ @ADD W 8 AM SWINGS 8 MB CLEANS 2. STR (17-27’)…
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’…
1. SMR + General Warm-up + 3 rounds * 20m Tiger Crawl * 12 Shoulder Taps in Tiger Pos. * 20m Crab Crawl * 12 Hip Thrust 2. AMRAP 24′ * 10 Burpee Box Overs @100/120cm * 12 Alt. Dead Snatches @mod.w. * 300m Row * 12 Sandbag Cleans @mod.w. * 180m Run 3. Accessory…
