1 Week: day 6-7
A: 3rds
10/10 split sq
5 hand climb
20 mountain climbers
100 du / 200 simple
B: Every 5 min x6
500 m row / 5 run
12 alt dumbell c&j 22,5/15 / 17,5/10 kg
12 jumping lunges
12 push up
12 hollow rock
C: 4 rds
10/10 windmill w kb
24 plank twist
Week 2: day 10 Wu: 3rds 8 leg climb hip thrust hold position 10 squat therapy 12 cal row A: Back Squat E90x4 8 reps (55-65%) B: Emom 20′ – 10-15 ttb – 10-12 burpee box jump – 6-10 deadlift 70-100/40-70 kg – 10-15 cal cardio C: 3-4 sets 30/30 sec side…
1. General warm- up + 2 sets * 5/5 chinese plank + knee raises * 5 HRPU * 10/8 cals row 2. AMRAP 8′ * 21 cals row * 21 pull-ups /kipping,butterfly, jumping pullup/ * 21 db DB front squats Rest 3′ AMRAP 6′ * 15 cals row * 15 C2B or Jumping C2B * 12…
A) 3 sets of : – 10 alt. single leg GTOH + 1 Halo @5/2,5 – 10 oh sit-ups @ 5/2,5 B) 2-rep Daily max OHS C) 12 RFT: – 4 Burpee Box Get Overs @120/100 – 12 Air Squats – 20″ Rest TC: 15′ D) EMOM 8′ – 4 sets Odd) 21 – 18 –…
A) amrap 7′ /easy/ – 10 calf raises – 10 tibialis raises – 6 alt hip flow – 15″15/” SL wall sit – 6 jefferson curls @easy KB – 12 plank twists B) E2′ for 14′ – 7 sets 4 Deadlifts immediately into 7 High Jumps over the pipe @70% C) EMOM 8′ – 4…
1. Activation/ 2 sets – 8 hip thrusts @without weight – 8 RDL @bb – 4 muscle cleans – 4 front squats – 4 good mornings 2. Squat Clean / E2′ for 10′ https://youtu.be/y42jmYe-g_E – 5 squat cleans @NO TNG @65% 3. EMOM 25′ 1. 15 Thrusters @43/30 2. 15 Pull-ups 3. 40″ front rack hold…
A) AMRAP 7′: – 10m bear walk –10m walking lunges – 10m inchworm B) Work up to heavy single Squat Snatch, then 2×1 @95% C) For time: – 25 Devil’s Presses – 250 DUBS – 25 dDB Thrusters TC: 11′ D) 3 sets of: – 7 banded glute bridge V walk outs – 20″ medball…
