Week 6: day 36
Wu: 3 rds
10 russian jv
10 bird dog
30 sec thoracic mob
10 db db bench row
A: 10 min Find Your Max C&J
B: BSQ
4×5 (80-85%)
C: love
1000 m run/1200 m row
50 thruster 30/20 kg
30 c2b/45 ring row
D: 3×1 min
Max barbell row
Max barbell press
warm up: gym+shoulder mobility A:3rds 10 alt scorpion 20 bird dog 20 dead bug 10 snow angel B: E2mom 10’ 10/10 du kb split sq fr rack 20 alt gorilla row C: Partner wod 800 m row 90 push up ( partner hollow hold) 90 wall ball ( partner plank hold) 90 box jump (…
A) amrap 6′ – 6 alt. crab & reach – 6 high hang muscle snatch – 6 narrow grip ohs – 6 deadbugs B) E2′ for 6′ – 3 sets , climbing 8 tng power snatch C)E2’ for 8’-4 sets, climbing 3 position snatch ( high hang, low hang, floor) D) EMOM 8′ 3-5 back squats…
A: activation – 2 sets 10 rev nordic curl / heel sit 20-30″/side split squat pulse 30″ plank B: 5′ AMRAP 30 m kb front rack carry @heavy 15″ row sprint 20-20″ single arm plank C: Deficit deadlift – E90″x6 8 reps start with 60% effort – last set is 1 rep from failure D:…
Week 2: day 10 wu: 3 sets 20 good morning w. band 20 hamstring curl w. band 60 sec thoracic spine strech A: Sumo deadlift 7×3 focus on technik B: Body pump 2.0. 30 shoulder press 30-40/15-30 kg 30 kb gorilla row 30 push press 30 ring row 20-20-20-20 +5-10 kg 10-10-10-10 +5-10 kg …
A: activation – 2 sets 12 low switch cossack squat 8 plank to dolphin pose 6 muscle clean @empty bb 1′ cardio B: clean complex – 5 sets 1 slow pull power clean + 1 power clean + 2 hang squat clean first set @mod last set @80% 60-90″ rest C: 3 sets 6/6 back…
A. Warm-up: 10m Inchworm 10/10 Suitcase deadlift @ easy KB 10/10 Windmill @ easy KB 30/30s. Side plank x 3 sets B: Metcon 30 rds 3 deadlift 60-80/40-60 kg / basic double kettlebell or dumbell, choose weight 1 lateral burpee then 20 rds 2 squat clean 40-60/25-40 kg 2 lateral burpee …
