SMR &Gymnastic & Mobility A: 3 set 8/8 scorpio (no alt.) 8 scapula pull up 8/8 split squat jumping (no alt.) 8 cat camel B:”Power body & lungs” Every 90 sec x 8 even: 5-8 Pull up BTN + 8-10 Tall Kneeling Dual Arnold Press du/KB/DB odd: 10 barbell row chin up grip + 30-50 du…
1. Act./ 2 rds * 20 Alt. superman * 20 Hollow rocks * 20″ squat hold 2. EMOM 6′ Odd: 30″ max rep strict HSPU Even: Unbroken 3 strict + 3 butterfly pullups 3. Find your daily heavy squat snatch in 12 min. 4. For time 7 rds * 9 Wallballs * 9 HSPU
1. SMR + 2 rounds * 40m Bear walk * 16 Dead bugs * 40m Tiger walk * 16 Alt. superman 2. Conditioning Buy- in: 1200m Run AMRAP 20′ * 10 Target burpees * 12 Abmat sit-ups * 10 HRPU * 12 Box step overs @ball – bear hug Cash- out: 1200m Row 3. Stretching…
Week 4 WU.: 5’ Amrap 6/side DB High Pull 10 Alt. Deep Squat with Thoracic Rotation 6 Overhead Wall Squat 5/side Single leg RDL @no weight A.: E2MOM for 10 Min 1 Snatch High pull 2 low hang Power Snatch 2 High hang power Snatch * increase weight every rds…
A) gymn + 3 rnft: 7 tempo air squats (3-2-x-1) 7 hindu push ups 7 hip thrusts 7 ring rows B) For time: 10-9-8-7-6-5-4-3-2-1 HSPU (rx:strict) 1-2-3-4-5-6-7-8-9-10 Pull-ups (rx:strict) C) Back Squat 4×2 @90% D) Amrap 3′ 3 burpees 5 V-ups E) 3 x 20m/20m dual KB Carry R:farmer L:Front rack, then change
A. 1. Activation / 3rds. * 12 RDL @just barbell * 40″ plank * 12 lateral box step overs 2. Bench Press 5-7-9 @73% 3-5-7 @77% 1-3-5 @83% 3. For Time / 2 rds. / @db 22.5/15 * 50 DB burpee deadlifts * 25 Strict pull-ups * 25 Strict HSPU 4. Stretching B. 2….
