1. SMR + General Warm-up + 3 rounds
* 20m Tiger Crawl
* 12 Shoulder Taps in Tiger Pos.
* 20m Crab Crawl
* 12 Hip Thrust
2. AMRAP 24′
* 10 Burpee Box Overs @100/120cm
* 12 Alt. Dead Snatches @mod.w.
* 300m Row
* 12 Sandbag Cleans @mod.w.
* 180m Run
3. Accessory Work
* 3x 14m Death March @2×20/16KB
A) 100m bear walk *e30″ (inc. 0:00) : 2 down ups B) Work up to heavy single Power Clean then, 4×1 @90% C) 6 x1 legless rope climb w/ +1 rope pull up after every grip (Scaled: 21 x 1 strict pull-up w/ J hook) D) AMRAP 20′ – 9m Bear Walk w/plate push @15/10…
Wu: gymn+mobility 3 rds 30 sec jumping jack 10 bird dog 30 sec mountain climber 10 dead bug A: Strenght + Lunge 14-12-10-8-6-4-2 strict pull up/ring row x 1,5-2 Every rds 50 du /100 simple 28-24-20-16-12-8-4 deficit push up / woman push up B: Szeretteinkert 2 buster (double dumbell16-22,5 / 7,5-15 kg) 40 weight…
2. week: day 8-9 A: 3rds 10 scapula pull up 5 atomic sit up 10/5 kg plate 10 thruster B: Clean & Jerk Emom x 8 1 clean dl + 1 hang power clean + power jerk + 1 hang sq clean + Split jerk 50-53-56-59-62-64-67-70% C: Back Squat E2mom x5 5×5…
1. W-U (0-15’) A. STRETCHING 6’ – LYING HAMS STRETCH – TWISTED CROSS STRETCH – FROG – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 20 ALT REV LUNGES 5 PRISONER SHOULDER ROTATIONS 10 WALL SQUATS C. AMRAP 5’ 3 PC 3 FR SQ 3 PUSH PRESSES @ADD W 2. STR (17-29’) E2MOM…
WEEK 6 DAY 6,7 WU.: 2 RDS 5 KANG SQUAT 15 HIGH PULL 9M TIGER WALK 30″ CARDIO A.: 3X (R+L =1) 20″WORK – 10″ REST HANG SNATCH @RIGHT OVERHEAD SQUAT @RIGHT SINGLE ARM SUITCASE DL @RIGHT THEN LEFT, B.: EVERY 4′ 250/210 M ROW 3 WALL CLIMB / 6 WALKOUT 10/10 Z PRESS
A) 3 sets of: – 6 walk outs w/ walking plank – 8 alt. supermans – 10 air squats – 12 banded pull aparts – 20″ superman B) SB Version of ‘ I’m burying you ‘ For time: – 100 cals AB/Row/Ski – 100 Deadlifts @80/50 (Rx:100/70, Basic: 2×20/12KB) – 25 rounds run (at corridor) UGIG –…
