A) 3 sets of:
– 12 deadbugs @miniband at feet
– 6 reverse snow angels
– 8 cossack squats
– 12 toe touches in push up
– 6 empty bar good mornings
B) ‘Everybody Loves Thrusters’
For time :
700-600-500…100m rowing
28-24…4 thrusters @42/30
/The row can be broken up any way you please./
/The thrusters, however, are synchronized!/
C) 3′ russian twist w/ball toss, in pairs
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…
Week 1: day 6-7 Wu: 3 min rope jump 2 rds: 10 walking lunges 10 pvc pass through 10 squats 10 hrpu A: Partner Party 10 rds: 15 cal row 15 wall ball 8 rds: 12 dumbell thruster 16-22,5 / 10-15 kg 12 push up 6rds: 14 cal row 14 front rack…
Week 4 Day 6,7 WU.: 2 RDS 4 KANG SQUAT 10 M BEAR WALK 40” CARDIO 3 REVERSE BURPEE A.: 8’ AMRAP _ KB COMPLEX 6/6 SINGLE ARM KB SUITCASE DL 12 R SWING 6 KB KANG SQUATS 12 KETTLEBELL HORN GRIP SHOULDER FRONT RAISE B.: FT_3 RDS_TC 16’ 200M RUN…
1. General Warm-up + 2 sets * 5/5 High Pulls @DB * 5/5 Kneeling Strict Presses * 5 Goblet Squats * 12 Dead- bugs 2. Back Rack Walking Lunges * 3x 15m @mod.weight / 1 min rest btw sets 3. E30″ for 7′ * 1 Rope Climbs /RX:@weight vest/ 4. For Time 3 rds. *…
Week 6: day 35 A: 3 rds 15 cal cardio 10 reverse burpee 5 wall climb B: E3mom x 5 10 dumbells arnold press 10/10 bulgarian split sq w snad bag or slam ball, or heavy dumbells C: HAmlet 5 rds For time 1 man makers 3 devils press 5 dumbells cluster…
A) 3 sets of: – 1/1 TGU – 10 banded pull aparts – 20″ plank w/ alt leg raises – 1′ easy biking B) Work up to heavy single Shoulder Press then, 5×1@90% C) E20″ for 8′ – 12 sets Odd) 3 strict pull-ups Even) 15 DUBS D) EMOM 15′ – 5 sets 1) 40″…
