1)3 sets
– 12 m spider man walk, 12 m crab walk
– 6/6 cossack squat
– 10 barbell good morning
– 20″ HS hold/wall
2)Back squat 2×3@80-85 %, 1×2@heavier, daily max, when if its very good
3)20′ EMOM
Min 1- 10-12 m HS walk/ 2-4 wall climb
Min 2- 15-20 box jump
Min 3- 10-15 cal SkiErg
Min 4- 15-20 wall ball
Min 5- rest
4)3-4 sets
30″ passive hang, 20-30 wrist strengthening with clips/arm
Warm Up: AMRAP 5′ 10 Walking plank 8 Slow air squat 4 Down ups 2 Get up Johnnie A. E4′ for 20′ – 5 Sets 100 Jumping Jacks 50 Thruster @ Pet Bottle B. Gymnastic Swimming C. 4 Sets of 16 OH Sit ups @ Pet Bottle 24 Legs Over The Bottle …
A. GYM + 3 RDS 30″ Wall Seat 30″ Tiger Position Hold 20″ Reverse Plank B. 21′ AMRAP 10 Alt. Pistol Squat to Chair 20 Dip on Chair 14 Runner Sit Up 20 Hand Raised Push Up 14 Squat Position to Push Up Position 20 Jumping Lunges C. 5 RDS 15″ Hollow Hold 15″ Hollow…
Mobility: Ankles+Hips Activation: 3 RDS …
A) gymn + amrap 7′ (easy) – 3 atomic sit ups – 6 Halo – 9 GTOH – 12 Russian Twists @10/5 Plates B) E90″ for 9′ 7 pendlay row w/60/40kg + 11 lat. pull down C) For time : – 800m Run – 40 Thrusters w/42/30kg – 400m Run – 20 Thrusters – 200m…
1)3 rds * 10 banded row * 20″ HS hold/wall * 8/8 dead bugs * 5 BB press 2)Strict press E90″ x 3 reps x 4 sets 3)Weighted strict pull up /Open: just strict, no weight) 5×3, same w., 1′ rest 4)5 rft * 50 DU /100 SU * 25 abmat sit up * 40…
A. Run 5-10 km
