1. General warm- up + 2 sets
* 5/5 chinese plank + knee raises
* 5 HRPU
* 10/8 cals row
2. AMRAP 8′
* 21 cals row
* 21 pull-ups /kipping,butterfly, jumping pullup/
* 21 db DB front squats
Rest 3′
AMRAP 6′
* 15 cals row
* 15 C2B or Jumping C2B
* 12 db DB thrusters
Rest 2′
AMRAP 4′
* 9 cals row
* 9 BMU or Jumping BMU
* 9 db DB hang squat cleans
3. Accessory Work / 2-3 sets
* 8/8 Bird Dog DB Rows
* 20/20″ Side Plank with Rotation
WEEK 4 DAY 3 WU.: 90” CARDION THEN, 2 RDS OF 5/5 SHINBOX HIP EXTENSION + SWITCH 5/5 SINGLE LEG HIP THRUST MARCH 10 MIDDLE SPLIT WITH KNEE BANDS A.: EMOM 10’ 1 HANG POWER SNATCH + 1 HANG SQUAT SNATCH + 1 OVERHEAD SQUAT B.: 4 SETS DEFICIT SNATCH GRIB DEADLIFT 31X1…
1. Full Body SMR + 2 sets – 1″ easy row – 8/8 deadbugs @smr – 12 hollow body snow angels 2. 3 sets – 30″ max rep band tricep extensions – 30″ rest – 30″ max rep seated band rows – 30″ rest – 30″ max rep band squat pull through 3. Rowing –…
A) 3 sets of: – 10 halo @5plate – 10 deadbugs @5plate – 5/5 SL Hip thrusts – 12 goblet cyclist squats B) 6-rep Daily max OHS C) 50 Alt. Pistols Over The Parallette for time (Scaled: 30 reps Candlestick Roll to Pistol) TC: 8′ D) AMRAP 12′ 2K Rowing then, 2,4,6… – dKB Clean…
1. 2x * 1 min Jogging * 5/5 World Greatest Stretch * 2/2 Scorpions * 5/5 Cossack Squats 2. Skill – in 8-10 minutes * choose your weakness 3. AMRAP 24′ * 300m Row * 7 Burpee Box Overs @100/120cm * 20/20m D-ball or Sandbag Carry on Shoulder * 14 Reverse Lunges @sandbag or d-ball / bear…
A) AMRAP 7′: – 10 crab & reach – 10 90/90 – 10 alt Vups B) ‘White’ 5 RFT: – 3 Rope Climbs – 10 T2B – 21 OHWL @20/15plate – 400m Running/Rowing C) 50 weighted hollow rocks @5/2,5plate in hands *every break: +3 rep
A) amrap 7′ – 20 jumping jacks – 15″ alt leg raises in plank – 20 butt kickers – 15″ alt leg raises in back plank – 20 high knee run – 15″ side plank rotation /L/ – 20 mountain climbers – 15″ side plank rotation /R/ – 5 jumping squats B) Work up to…
