Week 4: day 27-28
Wu: 3 min rope jump
2 rds:
10 walking lunges
10 pvc pass through
10 squats
10 hrpu
A: Partner Party
10 rds:
15 cal row
15 wall ball
8 rds:
12 dumbell thruster 16-22,5 / 10-15 kg
12 push up
6rds:
14 cal row
14 front rack dumbells lunges
B: G-pont
For time
100 hollow rock
every min 5 burpee
Week 6: day 38 Wu: 3 rds 10 lateral box step 10 kb halo 5 reverse burpee 5 down up A: Building Csüti Emom 12 – 6 du kb bench row + 6 alt gorilla row + 6 bench row – 15-25 (rx first ring mu+ 24 dip/ basic ring push up) – 15 weight sit…
A: activation – 2 sets 1′ cardio 10 shinbox switch 8 kang squat 5/5 shinbox heel touch + 2 sets 10 rev nordic curl / banded rev nordic curl 8/8 single leg RDL @16/8 kg 5 tall kneeling muscle snatch @empty bb B: snatch complex – EMOM 10′ 1 hang power snatch below knee (pause 1…
1. 2 sets – 10/10 90/90 hip mob. – 10 ‘PVC’ throught – 10 Prone snow angels – 10 Tempo cossack squats @3″ down 2. Rowing/ 10 rds. – 15″ max effort !!! – 45″ easy 3. Gymnastics Cond. / 5 sets – 15/12 cals assault bike – 8 deficit /banded/ push-ups – 15/12 cals…
1. SMR + Shoulder and Hip mobility 2. 10 min skill practice 3. EMOM 15′ 1. 45″ bike/ski/jogging 2. 10 burpee box jumps – step down 3. 15 v-ups 4. EMOM 16′ 1. 18/15 cals row 2. 12 DB hang snatches @1×22.5/15 3. 13/11 cals assault bike 5. 3 sets – 10/10 banded lateral toe…
Week 4: day 25 wu: 3 rds 20 m bear walk 8 scapula pull up 20 jumping jack push up pos. 8 kb halo kneeling pos. A: 8-10 min practice (du, pull up, hspu, bar-ring mu, peflg board) B: Emom 12 – 1-3 rope clim (rx: leg less) – 8-15 hspu (rx strict,…
1. SMR + Hamstring Stretch + 2 sets * 6 Samson Stretch * 6/6 Jerk Drop @KB https://youtu.be/8jnDXbCHXDc * 6/6 Hip Thurst Then, 2 sets @30% * 1 Clean DL+ 1 Power Clean+ 1 Squat Clean 2. Clean & Jerk / E1’30” for 9′ * 2x 2+1 @85% * 2x 2+1 @88% * 1x 1+1 @90% *…
