WARM-UP
AMRAP 8’
15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ
5 BURPEES
10 ALT LUNGE STRETCH
10 ALT COSSACK SQUATS
5 BOX JUMPS @50/40
STRENGTH_TC:22’
BACK SQUAT
FIND 1 RM
CONDITION
EMOM 7’
10 BURPEE BOX JUMP OVERS @60/50
ACC_3RFQ
10/10 SL RDL
30”/30” SINGLE LEG STANDING @OTHER SIDE – HIGH KNEE HOLD
A) gymn + 3 rnft – 20 jumping jacks – 20″ plank – 10 sdhp – 10 goblet squats – 5 push ups B) open 20.2 C) 4 sets: 10 heavy DB bench presses 10 bent over rows @50/30 D) 4 sets: 20 hollow rocks 40m slam ball/sand bag carry (only bear hug) E) 50…
Week 2 A.: 3 rds 30”/side Split Squat Pulses 12 Dead Bug 12 Tibialis raise 8/side Single Leg Calf Raises B.:STR._ E2MOM Cyclist Front Squat 10,10,8,8,6, Tempo 2020 2 – Moving down, 2 seconds to squat to full depth 0 – Hold for 0 seconds at the bottom (do not pause) 2 –…
SMR & GYMNASTIC & MOBILITY A: 3 sets 6 snow angel + joga push up 8 / 8 one leg rdl 10 barbell press behind neck B: E2mom x 5 focus on a technique max load 60% 1 pause power clean 2 sec pause catch position 1 squat clean 1 pause jerk…
SMR & GYMNASTIC & MOBILITY A: 3 rds 10 ring row 8 scapula push up 6 reverse burpee 4 pvc pipe sq snatch 2 wall climb B: E2mom x5 snatch&pull combo max load 60% focus technique 3 snatch 5-10 strict pull up rx: 3-6 ring/bar mu C:”Mucika” 5-10-15-20-15-10-5 Wall ball T2b…
1. Activation 2 rds: * 200m Jogging * 10 Stiff leg deadlifts @easy db KB * 10 Bench presses @easy db KB 2. Back Squat 3×5 Jumping squats @20% of 1RM Back Squat Find your heavy single, then 3×5 @80% of 1RM Back Squat 3. Squat Snatch 5×2 /No TNG/ @75% 4. 10 Rounds For Time…
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…
