A) 1 set of:
– 12/12 star side plank rotations
– 20 lying Y raises
– 12/12 cossack sq
– 12/12 SL RDL
B) EMOM 4′
2 Power Snatches @70%
/Rest 1’/
EMOM 3′
2 Power Snatches @85%
C) 4 RDS : /14’/
20″ T2B
10″ rest
20″ dualKB Thrusters @20/12
10″ rest
20″ GHDSU
10″ rest
20″ dKB Cleans
10″ rest
20″ Ski
10″ rest
20″ dKB reverse lunges
10″ rest
20″ AB
10″ rest
D) 5×10 Bench Press, climbing
A) with easy pace: – 15 banded lat pull downs – 10 banded bradford presses – 10/10 SL banded RDL – 15″ L-hang flutters – 10 slow air squats B) E2′ for 10′ – 5 sets – 10 strict pull-ups – 10 bent over row @60/40 C) E30″ for 3′ – 6 sets 1 Squat…
WEEK 2 DAY 2 WU.: 90” CARDIO THEN, 2 RDS 10 BANDED SHOULDER EXTENSION *HOLD 2-3” 5/SIDE FORWARD SHOULDER WALL CIRCLES 5/SIDE WINDMILL 10 SDL HP @EASY WEIGHT A.: 3-4 SETS 2 PAUSE PUSH PRESS*PAUSE 2″ IN THE DIP AND 2″ OVERHEAD 2 PAUSE POWER JERK *PAUSE 2″ IN THE DIP AND 2″ OVERHEAD *30”…
A) 3 sets of: – 5 walk outs – 5/5 SL hip thrust – 30 butt kickers – 30 high knee running B) Work up to heavy double Muscle Snatch then, 3×2 @85% C) ‘Almost Jackie’ For time: 1 K Rowing 50 empty bar thrusters 15 rope climb TC: 12′ D) 3 sets of: –…
WEEK 6 DAY 4 WU.: 2’ CARDIO THEN, 2 RDS OF 10 REVERSE NORDICS 5/5 SHINBOX SWITCH 10 M DUCK WALK A.:3 RDS 4,3,2 BSQ 20X1 *REST 30” 8-12 STRICT T2B *REST 90-120” B.: FT 4 RDS TC_15’ 500/400 M ROW 12 WEIGHTED ANCHORED SIT-UPS 10 DUAL KB PC 8 DUAL KB…
1. Warm-up + Hamstring Stretch + 2 sets * 4/4 Hip thrusts * 4 Squat deep muscle snatch https://youtu.be/wzB4lKbzEZU * 4 Sots press * 4 Box Jumps 2. Squat Snatch / EMOM 6′ * 3 TNG @climbing weight Then 1 min rest and repeat EMOM 6′ /reset the weight to the same starting weight/ 3. METCON…
1. General Warm- up + 2 sets * 3/3 Worlds Greatest Stretch * 3 Clean Pulls * 3 Tall Power Cleans * 3 Kneeling Jumps 2. Work up to heavy 3 position Power Clean (floor, low hang, high hang) 3. 5 rounds For Time * 15 Unbroken Strict Pull- ups /banded/ * 12 Deadlifts @70/47 4. 4…
