A) 2 sets of:
– 14/14 clamshell
– 20 hollow rocks
– 20 alt supermans
– 14 air squats
– 14/14 SL calf raises
B) E2′ for 14′ – 7 sets
5 Deadlifts immediately into
7 High Jumps over the pipe
@65%
C) EMOM 8′ – 4 sets
Odd) max reps rope climb (goal:8+)
Even) rest
D) 200m SA KB Front Rack
Walking Lunges for time
(change anyhow)
*EMOM (inc. 0:00) : 7 V-ups
@12/8kg
E) 3 sets of :
– 20 banded pull aparts
– 10/10 banded external rotations
Week 3: day 18 Wu: 3 rds 1 min cardio 10 hip 90/90 20 m tiger walk 10 „S” A: PowE3 x5 12-15 du kb floor press 8-32kg 12-16 kb gorilla row 8-32 kg 10 bb bench row (choose weight!) B: 21-15-9 Cal row Thruster 21reps 30-45/15-30 15reps:35-50/20-35 9reps:40-60/ 25-35 kg Burpee…
1. W-U (0-10’) A. STRETCHING 5’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – PIGEON B. AMRAP 5’ 20 ALT TOE TOUCHES 10 PVC PASSES 10/10 FORWARD LEG SWINGS 10/10 LATERAL LEG SWINGS 2. PVC SNATCH DRILL (11-14’) 5 BTN PP 5 BTN PUSH J 5 HH DIP+ HIGH PULLS 5 HH PSN…
1. General warm- up + 2 sets * 6 Samson Stretches * 6 Muslce Cleans @bb * 6 Thrusters @bb * 6/6 Hip Thrusts @without weight 2. AMRAP 5′ * Max reps Hang Cluster @70/45 3. For Time A. 5 rds. * 25 Weighted Sit- ups * 50 Double- unders 3′ Rest B. 3 rds….
1. Snatch Activation / 2 sets – 5 snatch grip DL – 5 snatch grip bent over rows – 5 tall squat snatch – 5 ohs 2. Squat Snatch / 1’30” rest 6×5 @go same weight as last week friday+ 2,5 kg or so / NO TNG 3. Back Squat / E2’30” 5×10 @50% 4….
1. Upper Body Activation / 3 sets – 12 Tall kneeling straight arm lat. pulldowns – 8 Seated narrow grip band rows – 8 Tall kneeling wide grip behind the neck band pulldowns 2. EMOM 20′ Odd: 45″ rowing Even: 10-12 Unbroken strict pull- ups 3. 4 rounds for time / TC: 22′ – 400m Row…
A) emom 12′ – 4 sets 1) 15 snatch grip btn thrusters @empty bb 2) 10 cal rowing 3) 5 inchworms + plank ’til 50″ B) 10-rep Daily max OHS C) E30″ for 8′ 6 T2B (Scaled: 8 weighted Hanging Knee Raises @9/6 medball) D) For time: 30 Burpee Get Overs @120/100cm *EMOM (inc. 0:00)…
