3 week: day 16
A: 3 rds
10 cat camel
20 (90 hip)
15 hamstrings curls on fitball
B: E2mom x5
8-12 Barbell bench row choose weight
6-10/ 6-10 Weight box step
C: 5 rds
3 rope climb ( rx: leg less )
20 m hand stand walk ( bear walk )
10 du kb hang sq clean
10 du kb push press
200 m run / 250 m row
10 hspu ( rx strict )
D: 3 rds
15 / 15 kb side
20 arch rock
STRECHING
A) 2 sets of: – 6 crab & reach – 9 SMR wall slide – 9/9 SMR ‘sameside’ deadbugs – 6* 1 btn sn grip thruster + 1 good morning @empty bar B) EMOM 4′ 4 Squat Snatches @50% /Rest 1’/ EMOM 3′ 4 Squat Snatches @62% C) ’50 Shades of StrongBody’ 50 RFT: –…
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…
A) with easy pace: – 15 banded lat pull downs – 10 banded bradford presses – 10/10 SL banded RDL – 15″ L-hang flutters – 10 slow air squats B) E2′ for 10′ – 5 sets – 10 strict pull-ups – 10 bent over row @60/40 C) E30″ for 3′ – 6 sets 1 Squat…
Week 6: day 39-40 A: 3 rds 40 s pigeon position 30 s alt. leg extension bridge on hold position 20 high knee run 10 hand climb + joga push up B: Bye bye Partner ( i go you go) For Time: 10 rds 15 cal cardio 10 alt. snatch (rx: 22,5/15, ct: 17,5/12,5…
Week 6: day 35 A: 3 rds 15 cal cardio 10 reverse burpee 5 wall climb B: E3mom x 5 10 dumbells arnold press 10/10 bulgarian split sq w snad bag or slam ball, or heavy dumbells C: HAmlet 5 rds For time 1 man makers 3 devils press 5 dumbells cluster…
A) with easy pace: – 16 birddogs – 40″ plank – 16 cossack squats – 40″ glute bridge hold A/2) Dodgeball /6′-8’/ B) ‘SB Style Lucky 13’ 3RDS: – 13 Push ups – 13 Sit-ups – 13 Box Jumps – 13 KBS @24/16 – 13 dDB Push Presses @22/15 – 13 Goblet Squats – 13…
