A) gymn
B) EMOM 36′ – 4 sets
1) 1 round Run (at corridor)
2) 15 GTOH @15/10plate
3) 6 x 10 SU’s + 1 Crossover
4) 11/8 cal rowing
5) 11 x 1 air squats
+ 1 hanging knee raises
6) 11/8 cal skiing
7) 11 box jumps
8) 30″ burpees
9) 11/8 cal AB
C) 3 sets of:
– 30″ glute bridge hold @SMR btw knees
– 20 banded pull aparts
A) AMRAP 5′: – 10 90/90 – 10 scap pull ups – 5m tiger walk – 10 glute bridges B) Work up to heavy single Push Jerk then, 5×1 @90% C) EMOM 9′ – 3 sets 1) 9 strict pull-ups + 4 alt. pistols 2) 6 strict pull ups + 6 alt. pistols 3) 3…
A) work thru: – 20 arch rocks – 20 deadbugs w/smr squeeze – 30 reps each: high knee run, butt kickers, jumping jacks – 20 jumping squats – 10/10 paused clamshell B) Work up to heavy triple Front Squat then, 3×3@87,5% C) 100 HSPU for time *Every break: 10 Burpees (Scaled: E20″ for 10′ – 30…
A) amrap 6′ – 12 skater jumps – 3 walk outs – 6/6 sl glute bridges B) Work up to heavy double Squat Clean then, 2×2 @90% C) 50 Rope Climb for time (in pairs) /UGIG/ (Scaled: 30x10m seated sled pulls (in pairs)) TC: 18′ D) 3 X AMRAP 2′ /1′ rest btw/ 1) 50m…
Week 5: day 30 A: 3 rds 1 min cardio 5 burpee pull up 9 reverse burpee 13 kb sumo deadlift high pull (easy kb) B: Power Snatch 5 reps: 40% 4 reps: 50% 3 reps: 60% 2 reps: 70% 1 reps: 80% C: FSQ E90 x5 5 reps: 50% 5 reps:…
A) 2 sets of: – 3 walk outs – 6 spiderman lunges – 9 air squats – 12 banded good mornings – 20 butt kickers B) Work up to heavy 4-rep Front Squat then, 3×4@82,5% C) E30″ for 9′ 3-1 Free Standing HSPU (Scaled: 6-4 Free Standing Sh. Taps Scaled-Scaled: 6 HS Marches at wall)…
Week 4: day 25 A: 3 rds’ 12 „S” arm 6/6 one leg rdl double kb 12 shoulder taps in hand stand position 6 tempo kb thrusters 3211 (db kb light) B: E3mom x 5 10 Back squat (rx: 60-65-68-72-75%) Ct & Bs: + weight last week 10 barbell press behind neck in a standing…
