Week 2
Wu.: 4 rds
1/side TGU @easy weight
16 High Plank Alt. Cross-Body Knee to Elbow
10 Scapula pull up, hold 2”
A.: Single DB Workout, 8 rds
1 DL R
2 Hang clean R
2 Thruster R
3 Devil press R
then Left side. Right (R) + Left (L) = 1 round
@moderated weight 1×15-17,5 kg/10-12,5 kg
B.: 18’ Amrap
row/ski @ Nasal Breathing
at 3’,9’,15’
at 6’,12’,18’
C.: 3 rds
20” Goblet wall sit 24kg/16 kg
* quick change!
30” Ring Plank
*rest 40”
1. Act. / 3 rds: * 30 russian twists * 15 jumping air squats * 18 shoulder taps 2. Gymn. / E2′ for 12′ * 5 strict press @80% of 1RM + 10m HSW + 2 legless rope climbs 3. Clean Find your NPR Power Clean 4. For time 1-2-3-….-10 Floor press @heavy KB/DB 20-18-16…..2 …
SMR + General warm-up + Mobility A. 3 sets: 10 wall facing OH squat @ pvc 10 upright row @ 2x 2,5kg plate 12 alternating shoulder taps in tiger position B. Lifting – Squat Snatch , BSQ Empty BB warm-up .. then; 1. Squat Snatch Emom 6′ 1 squat snatch + 2 hang squat snatch @ increasing weight…
Week 5 A.: 5’ Amrap 15”/side Side plank Rotation 25” wall sit alt. leg raises 12 Alt. superman 10 Downward dog toe touch B.: STR. E2MOM Cyclist Front Squat 5,5,4,4,3,3 reps, rest 90” Tempo 3035 3 – Moving down, use…
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…
HOMEBODY 49. NAP A) 5’ Amrap – 30” Tiger crawl hold – 12 Hip thrust – 8/8 Side plank hip lift B) 21-15-9 reps for time – Burpee – GTOH@ ásványvíz 2’ rest 21-15-9 – Russian swing@ásványvíz – Push-ups 2’ rest For time: – 40 Sit-up C) 3…
SMR+ General warm-up + Mobility A. 3 sets: 8 Cuban Press @ 2 x 1,25kg plate (https://www.youtube.com/watch?v=XpcOM9Np9LQ ) 8/8 Bird Dog 8/8 Cossack Squats B. Lifting – Snatch Warm-up with empty BB…. then, Emom 8′ 1 power snatch + 2 hang power snatch @ increase weight after every 2 rounds Snatch Pull – 3×3 @100% of 1RM …
