A) 4 sets of:
– 6m reverse bear crawl
– 9 lying W raises
– 9 hollow rocks
– 6/6 SL banded good mornings
– 9 cyclist squats
B) E2′ for 10′ – 5 sets
– 8 – 12 strict HSPU
– 8 deltoid raises @2×10/5
C) E2’30” for 15′ – 6 sets
3 OHS @65-70-75-80-85-90%
D) EMOM 8′ – 4 sets
Odd) 15/10 cal rowing
Even) 12 facing burpees
/Rest max 1’/
D/2) EMOM 4′ – 2 sets
Odd) 19/14 cal rowing
Even) 17 facing burpees
A) amrap 7′ /easy/ – 10 calf raises – 10 tibialis raises – 6 alt hip flow – 15″15/” SL wall sit – 6 jefferson curls @easy KB – 12 plank twists B) E2′ for 14′ – 7 sets 4 Deadlifts immediately into 7 High Jumps over the pipe @70% C) EMOM 8′ – 4…
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…
A) 3 sets of: – 10/10 tiger pull thru – 5/5 upright row – 10m duck walk – 5 glute bridge v walk outs B) Work up to heavy double Power Clean then, 4×2 @87,5% C) E30″ for 10′ Odd) 5m HSW (Scaled: 10+ HS Marches) Even) 25 DUBS (Scaled: practice) D) 4 X AMRAP…
2 week: day 12 A:3 rds 10 shoulder taps @hspu position 5 hand climb + snow angel 10 double kb muscle clean +press 5 du kb tempo sq 3211 B: Every 3 min x5 10 bsq / 53-56-59-62-65 % / 10 shoulder press btn ( climbing weight ) @ sitting position 10 good morning w….
1. W-U (0-15’) A. STRETCHING 6’ – LYING HAMS STRETCH – TWISTED CROSS STRETCH – FROG – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 20 ALT REV LUNGES 5 PRISONER SHOULDER ROTATIONS 10 WALL SQUATS C. AMRAP 5’ 3 PC 3 FR SQ 3 PUSH PRESSES @ADD W 2. STR (17-29’) E2MOM…
1. W-U (0-14’) A. STRETCHING 5’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – FROG – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 WALL SQUATS 10 WALL ANGELS 10 SCAPULAR PULLS C. AMRAP 5’ 3 BEAR COMPLEXES @ADD WEIGHT 5 BF BURPEE 10 KIP SWINGS THEN WARM-UP TO 80% OF 1RM FR…
