A.
1. Act. / 2 rds:
* 15 Good mornings @barbell or band
* 30″ Plank
* 10 RDL @barbell or db KB
2. Find your daily heavy deadlift
3. Cond. / For time ” Elizabeth”
21-15-9
Squat Clean @61/43
Ring dips
B.
2. For Time
* 10 Burpees
* 10 Burpees
* 25 Pushups
* 10 Burpees
* 25 Push- ups
* 50 Lunges
* 10 Burpees
* 25 Push- ups
* 50 Lunges
* 100 Sit- ups
* 10 Burpees
* 25 Push- ups
* 50 Lunges
* 100 Sit- ups
* 150 Air squats
SMR + General warm-up + Mobility A. 3 sets : 5/5 Single-arm KB OH sit-up + press 8/8 Single leg hip thrusts 20″ superman hold B. Lifting – Clean & Jerk Empty BB warm-up then, ~ Go every 2 minutes: 10-8-6-4-2 reps of: Clean & Jerk @ increasing weight in each round ~…
Week 5 WU.: 6’ Amrap 5/side KB Bottom-up press @easy weight 5/side KB Snatch High pull @easy weight 10 Alt. Deep Squat with Thoracic Rotation 6/side Single leg RDL @no weight A.: Snatch Complex 2×80%, 3×85%, 1×90% of 1 RM PS 1 Snatch Grip DL 1 Snatch High pull 1 Low hang…
CROSS SMR + A. Amrap 6′ 6 hand walk out to toe touches 6/6 crab reach 6/6 deadbug B. 5 sets, for quality ( not for time!) 1 round of KB complex / each arm – try to go unbroken! 1 Rope Climb ( legless if you can) 1’30” cardio machine @ moderate pace…
HOMEBODY 51. NAP A. Amrap 6′ 5/5 Crab Reach 10 Slow Scapula Push-ups 20 Mountine climbers 10 Slow Air squats B: 4×5’ Amrap Amrap 5′ Max reps Burpees * after every 5 reps – perform 3 sumo DL high pulls! @ single weight / bottle rest 90″ Amrap 5′ Max reps…
Week 6 Wu.: 5’ Amrap 12 Bridge; at 6,12 hold 10” 14 High plank alt. Sh. taps 5/side Windmill @easy weight 8 Arch rock A.: STR_ 5 rds 1 Strict Press + 1 Push Press * increase weight every rds * rest 90” B.: Amrap 2×6’ Amrap …
CROSS SMR + General warm-up + Mobility A. Amrap 6′ 8/8 cossack squats 8/8 bird dog 20″ HS hold B. Lifting – Clean & Jerk , FSQ Empty BB warm-up …then, 1) Every 90″ x 5 sets 2 Deadlift + 2 Clean + 2 Jerk ( any style you prefer) @ slightly increasing weight 2)…
