A) 3 sets of:
– 8 cossack squats
– 10 wall slides
– 12 deadbugs
– 10 banded good mornings
– 8 push-ups
B) E2′ for 10′ – 5 sets
– 6 strict pull-ups
– 6/6 chinese kb row
C) E30″ for 3′ – 6 sets
1 Power Clean @ 65%
Rest 30″
E30″ for 2’30” – 5 sets
1 PC @ 72%
Rest 30″
E30″ for 2′ – 4 sets
1 PC @ 80%
D) AMRAP 10′
2,4,6…
– STOH @ 80% of BW
– Facing burpee
– Front Squat @ 80% of BW
– Lateral Burpee
E) 3 sets of:
– 15/15 side plank hip ups
– 10 ring/trx knee tucks
Warm up: Gymn + mobility 3 rds 1 min simple under 30 sec mountain climber 10 dead bug 10 bird dog A: Power 6 E2mom x6 – 6-12 deficit push up ( rx +weight) – 10-14 barbell back lunges B: Triple 3 rds 20 Am swing 16-24 / 8-16 kg 30 sit up …
A) with easy pace: – 20 cossack squats + halo (in the botttom pos) @5/2,5plate – 10/10 side plank k2e – 20 plate kang squats – 20 lying Y raises B) Daily heavy Squat Snatch in 12′ ,then 4x2x75% C) ‘Jackie’ For Time: 1K rowin’ 50 empty bar thrusters 30 pull-ups TC: 10′ D) EMOM…
WEEK 2 DAY 4 2” CARDIO THEN, 3 SETS OF 10 REVERSE NORDICS 5/SIDE SHINBOX SWITCH 10M DUCK WALK A.: 3 SETS 4,4,4 FRONT SQUAT 41X1 30” REST 20-40” L-HANG OR TUCK L-HANG 90-120” REST B.: 3 SETS 6-8/SIDE KNEE OVER TOE SPLIT SQUAT 3110 45” REST 12-14 BB BACK RACK GM, 3020…
1. Warm- up + 3 sets * 8 cals row * 12 Dead bugs * 20″ DU’s 2. OPEN 22.3 3. For Time / Recovery Tempo * 40-30-20-10 Cals Row * 20-15-10-5 Weighted Sit-ups 4. Banded Triceps Curl * 100 reps
1. 3 sets – 12/12 side bend lat. pulldowns https://youtu.be/4XW5D2og2eY – 12 hollow body lat. pulldowns @straight arms 2. 4 sets – 5/5 one arm pull up @supinated grip https://youtu.be/MboWnR6tTe0 – 3 rope climbs 3. 3x AMRAP 3′ /1’30” rest – 15 Kipping HSPU – 15 Pull-ups Max distance HS walk/ Bear crawl 4. E2′ for 10′ –…
1. General Warm- up + 2 sets * 5 Snatch High Pulls * 5 Muscle Power Snatches * 5 OHS * 5 Squat Snatches 2. Squat Snatch * EMOM 3′ 3 TNG Snatches @65% 1 min rest * EMOM 3′ 2 TNG Snatches @70% 1 min rest * EMOM 4′ 1 Snatch @80% 3. AMRAP…
