1. 3 sets
– 2 min cardio
– 10/10 seated band pulls
– 10 hollow body rocks
– 20 fast lat. pull- downs
– 10 air squats + 20″ squat hold
2. E2′ for 10′
– 10 unbroken banded strict pull-ups
– 10 parallette push- ups
3. AMRAP 18′
– 16 WB
– 12/15 Cals Row
– 8 C2B
4. Rowing / 6 sets
– 1 min HARD / 1 min EASY!!
A: activation – 2 sets 6 walkout 12 alt. toe touch 6/6 turkish sit up @mod. +2 sets 6 yoga push up 6 kang squat 10/8 cal cardio B: practice – 8 mins choose your 6-weeks-goal and start to reach it (dubs, T2B, hspu, hswalk, butterfly pull up, bmu, rmu…) C: 3 sets 3-5 hspu…
1. 3 sets – 5 shoulder-hip extensions – 5 squats @ball – 10 banded hollow body lat. pulldowns 2. 6 sets – 8 WB – AHAP – 4-6 banded strict pullups – 40″ rest 3. AMRAP 24′ – 10 walking lunges @2xDB – mod. weight – 6 lateral burpees – 6 box HSPU – 12…
Week 5: day34-35 Wu: Games A: 3rds 20 hamstrings curls w. band 6 bb muscle clean + press 20 m lunge 6 W plate shrug B: Partner Workout 100 cal row 50 power clean (rx:60/40, Ct:45/30, Bs:double kb choose weight) 75 cal row 50 jerk 50 cal row 50 devils press (rx:22,5/15, ct: 17,5/12,5, bs: 12,5/10kg)…
WU: 5′ gymnastic, then… 4 slow rounds: 8 Snow angel 4/4 Cossack squat 8 OHS with pipe A: Skill 3 rds 30 m handstand walk / basic bear walk 60 m 12-15 strict ttb B:Barbell Lunges basic / du kb/dumbell 4-5 rds 10 reps C: Metcon 3 rds 1000 m row 30 bench…
A: activation – 2 sets 8 walkout 8 scap push up to downdog 12 alt. toe touch 1′ cardio B: in medias res – 5 sets @80% effort 6 push up 6 jumping pull up 12/10 cal row C: Power Clean&Jerk – 3 sets 8 reps – tng – @60/40 kg 60-90″ rest D: 3 sets…
Week 5: day 31 wu: 3 min row 2 rds 6 wall squat 8 kb sumo del high pull 10 crab reach A: Sumo deadlift 5×7 climbing B: Body Pump 4.0. 10 rds 5 strict pull up/12 ring row 10 push up/ women push up 20 air sq w. weighted west C:…
