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 up
B: Matuska
4 rds
8 Devils press 16-22,5/7,5-15
12 box jump overs 60/50
30 du / 75 du
12 ttb
8 slam ball clean 12-70
C: 3-4 rds
15 bb good morning
15 ghd extension
1. SMR + General Warm- up + 3 rds. * 10m Bear Crawl * 10 Bird- Dog * 10m Spider Crawl * 10 Dead- Bug * 10 Cossack Squat 2. AMRAP 26′ * 10 Burpee Get Over @100/120 * 15 Butterfly Sit-up * 200m Run * 15 Russian Swing 3. 4 sets * 12 Barbell…
1. Warm-up + 2 sets * 6 scorpions * 8 front squats @barbell * 6 strict presses @bb * 5 down- ups 2. EMOM 10′ – 6 T2B + max reps target burpee 3. E2′ for 10′ * 5 floor presses @db * 10/12 dips on box 4. 4 rounds for time * 100 single-…
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…
1. 2 sets: – 10 deadbug pullovers @light KB – 10 deficit calves raises https://youtu.be/lPvnv4VJ4-Q – 10/10 seated band pulls https://youtu.be/tUU-0soQOrE 2. E30″ /20″ work- 10″ rest/ for 9′ First: 20″ seated pike up https://youtu.be/Y44yE6dabcg Second: 20″ arch up https://youtu.be/dMirQ7T3adU Third: 20″ wall facing hs hold 3. 4X 2 rounds / 1 min…
1. 3 rounds: * 2′ Cardio: Bike/Row/Running * 14m Bear Walk * 10 Dead bug – hold every rep for 2″ 2. Squat @Barbell or DB / 5 sets / 1’30” rest * 4 Front and 8 Back Squat @front squat @80% or heavy DB 3. Metcon 0:00-8:00 / 4 rounds * 14 Alt. C&J…
WU: 3-5 gymnastic 3 slow rounds: 5-8 Strict pull up 12 Jumping lunge 10 Light (empty) BB Snatch balance A.EMOM 5’ 5 Power snatch @60% 1RM Immediately…. EMOM 4’ 4 Power snatch @70% 1RM Immediately…. EMOM 3’ 3 Power snatch @80% 1RM B.Metcon 4 rounds for time: 15 Target burpee 15 OHS 30-50/15-35kg…
