3 week: day 15
A: 3 rds
10/10 kb halo
10 barbell hip thrust
10 muscle clean+thruster
B: Clean & Jerk
Emom 10′
1 Power Clean + Hang power clean + 1 Power jerk + 1 Sq clean + 1 Split jerk
50-53-56-59-62-65-68-70-73-75 %
C: E2mom x5
BSQ
5×5 2 sec deep position pause
55-60-64-68-72 %
D: 21-15-9
C&J
Lateral burpe
Barbell load: RX:30-50-70 / 15-30-45 kg Sc: 30-40-50 / 20-25-30 kg
Basic: Double kettlebell 8-16kg
E: 3 sets
12-16 Hammer curl w. dumbell
10/10 dumbell kicks back
1. W-U (0-13’) A. STRETCHING 4’ – WORLDS’ GREATEST STRETCH – TWISTED LIZARD – PUPPY POSE STRETCH B. AMRAP 4’ 10 TALL PLANK HIP CIRCLES 10 SUPINE TWISTS 5 BURPEES 5 BJ C. AMRAP 5’ 5 HPC @ADD W 5 PC 5 BBJO 2. WOD_10 RFT (17-47’) TC: 30’ 15 AIR SQ…
1. General Warm-up + 2 sets * 5/5 High Pulls @DB * 5/5 Kneeling Strict Presses * 5 Goblet Squats * 12 Dead- bugs 2. Back Rack Walking Lunges * 3x 15m @mod.weight / 1 min rest btw sets 3. E30″ for 7′ * 1 Rope Climbs /RX:@weight vest/ 4. For Time 3 rds. *…
6 week: day 37 A: 3 rds 10 cat camel 10 (90/90 hip) 15 hamstrings curls on fitball 5 kang squat B: E2mom x5 8-12 Barbell bench row choose weight 6-10/ 6-10 Weight barbell box step C: Mert muccaj 5 rds 2 rope climb ( rx: leg less ) 20 m hand stand walk…
1. 2 sets – 10 scapula pullups – 10 hollow rocks – 10 lat. pull downs 2. E20″ for 20 reps – 1 BMU or 2 jumping BMU 3. 4 rounds for time – 500m row – 4 rope climbs 4. 3 sets – 20 alternating KB pendlay rows – 20 band pull aparts – 20…
Week 4: day 24 Wu: 3 rds 4 reverse burpee 30 sec hip thrust hold 4 down up 30 sec wall sit hold 4 burpee pull up A: Emom 3x 4=12min – 6-10 barbell deadlift 40-80/ 20-60 kg – 6-15 kipping hspu/pike push up – 1-3 bar mu/ kipping pull up/ ring row x4…
A) 3 sets of: – 4/4 SL GTOH & Halo @5/2,5 plate – 20 jumping jacks – 10 hollow rocks – 8 tempo jumping squats /3-1-X-1/ B) E2′ for 12′ – 6 sets 3 Deadlifts immediately into 8 High Jumps over the pipe @80% C) For time : – 50 cal rowing – 40 Sandbag…
