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 (rx:22,5/15, ct: 17,5/12,5, bs: 16/10 kg)
8 reverse lunges
60 double unders
D: 3-4 rds
15 sttb
15 bb +weight good morrning sit downi position
Week: 2 : day 12 Wu: Gymn 3rds 8 downward dog 8/8 half kneeling wall rotations 8 goblet squat plate press 8 bb power snatch A: Power Snatch 7 rds: power sntach + hang power snatch (+ oh squat rx ) 60-75% B: 30harminc For time: 30 box jump over 30 pull up / 45…
1. Full Body Warm-up 2. Find your 5RM Push Jerk 3. 5 rounds for time – 15/12 cals row – 10 T2B or T2Ring 4. 5 sets @climbing weight – 3 power cleans + 6 steps walking lunges + 3 thrusters 5. For time – 100 HSPU or 100 HRPU
Week 5: day 31 A: 3 rds 10 scapula push up 20 dead bug 10 alt. kb press in kneeling position 20 hollow rock B: Double under, Bar@Ring mu practice 10 min Rx: Every min 3-5 Bar or ring mu +20-30 du C: Balázsolás Tc: 20′ Buy in: 50 Wall Ball Then: 4 rds…
1. Act./ 3 sets – 8 tall kneeling straight arm lat. pulldowns – 8 ring face pulls – 8 db KB DL @mod.weight 2. EMOM 16′ Odd: 45″ rowing Even: Pressing weakness -HSPU- Strict Press- Pushups @10-12 reps 3. E2′ for 10′ – 10 DL @90/60 – 10 WB – 10 T2B 4. 5 sets – 12/12…
A) 3 sets of: – 10 tiger pull thru – 6/6 sl rdl – 10 goblet squats – 6/6 smr deadbugs – 20 jumping jacks B) ‘McGhee’ AMRAP 30′ – 5 Deadlifts @125/82,5 – 13 Push-ups – 9 Box Jumps @60/50
A) amrap 6′ /easy/ – 6 jumping OHS@pvc – 12 banded pull aparts – 12 deadbugs @miniband on foot – 6 spiderman lunges B) EMOM 4′ 2 Squat Snatches @60% /Rest 1’/ EMOM 3′ 2 Squat Snatches @75% C) EMOM 15′ – 5 sets /1st: 30″ work – 30″ rest/ /2nd: 35″ work – 25″…
