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: Anyádat
3 rds
1 min max max row
1 min rest
D: 3 sets
30/30 sec super star side plank
12/12 side crunch
warm up: gymn+ shoulder and hip mobility A: 6’amrap 10 back to wall donkey kicks 10 shoulder taps in hand stand position Open: Pike position (BOX) 5 snatch balance rx: bb open: pvc 5 ohs w. pvc rx: bb, open: pvc B:10 min Find your 3 RM Hang Squat Snatch Open: Hang Power Snatch C:16 OTM…
A: activation – 2 sets 1′ cardio 10 snow angel 10 scap push up to downdog 10 russian babymaker 30″ plank B: 2 rds for time – TC: 31′ 20 Hrpu 30 Air squat 20 Pull up / ring row 30 Pendlay row @dual kb 20 Yoga push up 30 Empty barbell thruster 20 Abmat…
Wu: 2 rds 60 sec jumping jack 10 kb halo 5 bb kang squat 10 bb good morning 60 sec mountain climbers B: 3 Power jerk climbing 8 Tc’ C: Cuncikák 21 deadlift 60-100/30-60 63 du 21 ttb 15 dl 70-110/40-70 45 du 15 ttb 9 dl 80-120/50-80 27 du 9 ttb …
Wu: 3 Rounds 10 cal row 10 scap pull ups 6 barbell snatch (empty bar) 5 iron cross (each side) 5 down dog/seal pose transitions Snatch: 5 sets 1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch 60-65-70-75-75+% Wod: 4 rds 400 m row 10 burpee over rower 10/10 kb one…
Week 2: day 11 Wu: 3 rds 45 sec jumping jack 5 hindu push up 14 jumping lunges 10 shoulder taps, hspu pos. A: Practice 8 min (du, hspu, pull-up, bar-ring mu, hswlk) Then 3 rds 1 peg board/ strict pull up 2 hspu/pike push up 3 bar/ring mu/ ring dip/ dip 30…
A. Warm-up: Gymn. + 3 sets 50 Mountain climbing 10 Hand release push-ups 10 1-Leg Hip thrust + 10s. Hold (left) 10 1-Leg Hip thrust + 10s. Hold (right) 20 Cossack squats (slow) B. Every 2’ x 5 sets Back squat x 5 reps 70-77.5% C. Amrap 3’ RX: 1 Bar MU 2 Strict…
