A) With easy pace:
– 50 jumping jacks
– 30 banded OHS @slim band
– 15/15 SL glute bridges
– 15/15m monster side walk
– 20 banded lat pul down in hollow pos
B) EMOM 4′
5 Power Snatches @50%
/Rest 1’/
EMOM 3′
5 Power Snatches @60%
C) ‘Fran’ 21-15-9
– Thrusters @42/30
– Pull-ups
TC : 9′
D) EMOM 10′ – 5 sets
/30″ ON – 30″ OFF/
Odd) Alt. Pistol
Even) DU
E) 3 sets of:
– 16 alt. knee tucks in push up pos.
– 24 SBCR Crunches
A) 3 sets of: – 8 reverse snow angels – 6 sh. taps in push-up pos. – 4 get up johnie – 8 PVC OHS – 6/6 clamshells – 4 jefferson curls @12/8KB B) E2′ for 10′ – 5 sets – 10 – 14 strict HSPU – 8 rear deltiod raises @2×6/3 C) E2′ for…
1. General wam- up + Prayer stretch + 2 rds. A. * 4/4 1-leg Hip Thrusts * 4 Muscle Snatches * 4 Snatch Grip Strict Presses * 4 Box Jumps @40/50 B. * 3 Snatch High Pulls+ 1 Muslce Snatch @easy weight 2. For Time * 15 Squat Snatches @70% 3. For Time 10 rounds…
Week: 2 : day13-14 Wu: Games, then 3 rds 10 bird dog 10/10 kb rdl 10 ↔️ 10 m inga run 10 v-ups A: Bum Bum Partner Party : Amrap 30′ 100 cal row 90 deadlift 60/40 80 clap sit up 70 skeater jump 60 hrpu 50 back squats 40-60/25-40 40 hspu / pike push…
A) 3 sets of: – 4/4 SL GTOH & Halo @5/2,5 plate – 20 jumping jacks – 10 hollow rocks – 8 tempo jumping squats /3-1-X-1/ B) E2′ for 12′ – 6 sets 3 Deadlifts immediately into 8 High Jumps over the pipe @80% C) For time : – 50 cal rowing – 40 Sandbag…
A) amrap 5′ /easy/ – 10 lying PVC Y to W – 10 sh taps in tiger pos w/ opposite leg raise – 10 easy KB SDHP – 20″ goblet wall sit B) E2′ for 10′ – 5 sets – 6 – 10 strict HSPU – 8 upright row @30/20 C) E2’30” for 15′ –…
1. 3 sets: – 1 min machine – 10 hollow rocks – 10/10m OH KB carry – 10 prone angels 2. Pendlay Rows – 3×8 @supinated grip @barbell+weight 3. E3′ x 6 – 18/15 cals row – 25 air squats – 7 BMU / Jumping BMU 4. Acc. Work – side plank lateral raise 3×12/side
