Week 4: day 22
A: 3 rds
6 reverse burpee
8 alt toes to hand push up position
10 cal skierg
B: E2mom x5
14-20 gorilla row w. heavy db kb
6-12 sand bag or d-ball squats
C: Pááárrrrééé
5 rds
8 sand bag/d-ball stoh
8 c2b (pull up, ring row x1,5)
8 man makers (rx:22,5/15, ct: 20/12,5, bs: 17,5/10kg db)
8 strict t2b
D: 4rds
15-20 ghd extension
15 barbell biceps
45 sec plank
16-20 alt dumbell biceps
no rest
1. Gymn. + Mobility, then: 2 sets: * 6 PVC pass throughs * 6 Hollow- Arch swing on tha bar * 6/6 Half kneeling bottom up Kb press @easy weight * 6 Hip to bar – https://youtu.be/-QUrxPxKjpc 2. EMOM 12′ 1.: 5-8 BMU or Jumping BMU 2.: 5-8 Deficit Kipping HSPU – or pike push-up…
1. W-U (0-12’) A. STRETCHING 4’ – LYING HAMS STRETCH – TWISTED CROSS STRETCH – PIGEON B. AMRAP 4’ 20 ALT TOE TOUCHES 10 PVC PASSES 10 SCAP PULL-UPS C. AMRAP 4’ 7 BURPEES 3 PSN @BB 10 HOLLOW-ARCHES 2. PVC SNATCH DRILL (14-17’) 5 BTN PP 5 BTN PUSH J 5…
A) 3 sets of: – 5/5 SL GTOH + Halo @5/2,5plate – 20 lying W raises – 10 bnd lat pull down in hollow pos – 10 jumping squats B) max rep strict pull-up ,then 4×80% C) Daily heavy Squat Clean in 12′ ,then 4x2x85% D) AMRAP 8′ – 1 max ub set DU –…
2 week: 10 day A: 3 rds 30 mountain climbers 20 m bear walk 10 thruster barbell btn in snatch grip 5 / 5 box step btn barbell B: E2mom x4 1 hang power snatch + 1 power snatch + 1 snatch high pull + 1 power snatch x 2 55-60-65-70 % C:…
Wu: Gymn+Games A: 3 rds 45 sec plank rotation 10/10 windmill B: Dumbell Suck Buy in: 100 One Dumbell box step 16-22,5 / 7,5-15 kg 10 rds: 1 dumbell burpee 2 dumbell deadlift 3 dumbell devil press 4 dumbell oh lunges 5 dumbell c&j 6 dumbell snatch Out: 100 dumbell sit…
Week: 6: day 37 Wu: 3 rds 12 plank to push up 10 squat to stand 30 sec plank twist 8 shoulder taps in hspu position A: 10 min practice (du, hspu, bar-ring mu, butterfly pull up, kipping c2b, peg board, hswlk) B: Mert kell 50 cal cardio 50 bench press 50/25 kg (…
