Week 6: day 40
Games
wu: 2 rds
8/8 kb rdl
8/8 scorpio
8/8 split squat
A: Fine
10 wall climb
20 pull up
30 plate thruster
40 burpee
50 wb
60 swing
70 russian twist
80 sit up
90 jumping squat
100 du/ su
90 lunges
80 v-ups
70 kb sumo dl
60 jumping jack
50 mountain climbers
40 cal row
30 plank twist
20 goblet squat
10 hrpu
STRECHING
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…
WU:Gymn + Mob 3 rounds: – 20 Banded GM – 5 Scapula pull ups + 5 Ring row – 10 Down-ups A: Emom 10’ – 16-20 alt. du kb Z press – 12-16 alt. Pistol Rx:+ weight B: Pertner workout 100 cal row 8 rds 20 du kb swing 10 du kb lunges…
1. General warm-up + Hamstring stretch + 2x 5/5 pulling your foot back with the band https://youtu.be/1RohXn9h21c , then 2 sets: * 3 No contact muscle snatch+ 3 OHS+ 3 Drop Snatch @just barbell 2. Snatch Complex / Find your heavy in 10-12′ * 3 Snatch DL + 1 Hang Squat Snatch + 1 Squat Snatch 3. AMRAP 14′…
Week 1: day 3 Wu: 3 rds 1 min cardio 5 kang squat 6 butterfly hip thrust 7 bb good morning A : Stiff leg deadlift 4×10 B: Body Pump 1.0 30 back squat 40-60/20-40 kg 30 kb floor press 16-28/ 8-16 kg 30 lunges step 40-60/20-40 kg 30 hrpu 20 bsq +5-10 kg…
WU: 5′ gymnastic, then…. 3 slow rounds: – 10 Medball squat clean – 10 Thruster with MB – 10 Sit up with MB – 10 Ring row A. E90″ – 5 sets 5 TnG Power Snatch @60% (Open: 3-5 reps – medium weight) B. E90″ – 3 sets 2 Front squat @85-90% (Open: 3-4 – heavy) C. EMOM…
1. Warm-up for Squat Clean and hip mob. 2. Clean Complex / 1’30” X5 1.- 2. 1+2 @80% 3.- 4. 1+1 @85% 5. 1+1 @87+% 3. 5 rounds for time/ TC: 20′ – 30 air squats – 20 alt. DB snatches @22.5/15 – 10 box step ups @22.5/15 4. Acc. Work – 100 hip…
