Week 1: day 6-7
wu: 3 rds
10 cat camel
20 m bear walk
10 90/90 hip
10 bird dog tiger position
A: Partner party
Buy in : 1000 m run together
10 syncro burpee pull up
20 syncro alt db devils press
30 syncro am swing
40 m syncro burpee broad jump
50 partner clap hrpu
60 partner wb
70 syncro air sq
80 syncro lunges
90 syncro clap sit up
100 cal row
Out: 1000 simple under
STRECHING!
WU: 3-5’ gymnastic 3 slow round: – 10 Get up jhonnie – 25 DU – 15 Light WB A. E2’ – 4 sets Front squat x 8 reps – @60% 1RM (from the floor) and then…. E90” – 4 sets 2 Push jerk – same weight (from the floor) B.Metcon 2…
wu: gymn+ mobility A: 2 light rds 30 sec tiger hold 30 m bear walk 30 skeater jump 30 sec bridge hold B: E2mom 12’ – 10/10 one arm kb romanian dl + 5/5 one arm ohs C: Metcon: double dumbell party team of 3 For time 90 devils press 90 cal skierg/row 90 double…
1. Warm-up for 23.1 2. 23.1 / AMRAP 14′ – 60 cals row – 50 T2B / 50 Hanging Knee Raises – 40 WB – 30 Cleans @61/43 or 43/30 – 20 Ring MU / 20 Kipping Pull-ups /standards scaled : https://youtu.be/7G3FKk-Dzm0 rx: https://youtu.be/PYI6mH8RqCc / 3. Back Squat…
A. Warm-up: 50 Jumping jack 10 Russian swing @ medium weight 10 russian babymaker 30s. Plank twist x 3 sets B: E2’x5 -5-8 Bench press 60% -5-8 back squat 60% C: Metcon 1000 m row 5 rds strict cindy 800 m row 4 rds strict cindy 600 m row 3 rds strict cindy 400…
Week 5: day 29 wu: 3 rds 10 scapula pull up 5 mu clean+press 5 hindu push up 10 russian babymaker A: Clean 10 Tc’ Pull+ high pull+ clean (climbing heavy, squat clean) B: BSQ E2 4×6 (75-80%) C: Mayham 10’ Amrap 10’ 5 pull up 10 push up 15 air…
1. Warm- up + 2 sets * 6/6 Half kneeling KB strict presses * 8/8 Dead- bugs @smr * 12/12 Lateral monster steps 2. Back Squat / EMOM 7′ * 2 reps @heavy weight 3. For Time *** 3 rds. * 700m Row * 35 V- ups 3 min rest *** 7 rds. * 3…
