A) 3 sets of:
– 6 walk outs w/ walking plank
– 8 alt. supermans
– 10 air squats
– 12 banded pull aparts
– 20″ superman
B) SB Version of ‘ I’m burying you ‘
For time:
– 100 cals AB/Row/Ski
– 100 Deadlifts @80/50 (Rx:100/70, Basic: 2×20/12KB)
– 25 rounds run (at corridor) UGIG
– 50 wall walks UGIG
– 25 rounds run UGIG
– 100 Deadlifts
– 100 cals Row/AB/Ski
2 week: 10 day A: 3 rds 30 mountain climbers 20 m bear walk 10 thruster barbell btn in snatch grip 5 / 5 box step btn barbell B: E2mom x4 1 hang power snatch + 1 power snatch + 1 snatch high pull + 1 power snatch x 2 55-60-65-70 % C:…
A) 100m bear walk *e30″ (inc. 0:00) : 2 down ups B) Work up to heavy single Power Clean then, 4×1 @90% C) 6 x1 legless rope climb w/ +1 rope pull up after every grip (Scaled: 21 x 1 strict pull-up w/ J hook) D) AMRAP 20′ – 9m Bear Walk w/plate push @15/10…
1. SMR + Shoulder Mobility /T-spine extension, shoulder- hip extension/ https://youtu.be/wW-GAz2CTCM 2. 2 sets: * 5/5 Face up chinese plank + knee raise * 10 Hand release push- ups * 10/8 Cals row * 8 Shoulder taps in HS hold or Push- up hold pos. 3. EMOM 10′ Odd: 30 m Farmer Carry @moderate weight…
1. W-U (0-17’) A. STRETCHING 5’ – COUCH STRETCH – TWISTED CROSS STRETCH – HIP 90/90 ROTATION B. AMRAP 6’ 1 LENGTH HIGH KNEES 1 LENGTH BUTT KICKS 20 ALT. SHOULDER TAPS @PUSH-UP POS. 20” HS HOLD C. AMRAP 6’ 1 LENGTH RUN @CORRIDOR 30” ROW @STOP AT CHEST 15M FARMER’S WALK …
Week 5 day 6,7 WU.: 2 RDS 30” WALL SIT 10 M REVERSE BEAR WALK 40” CARDIO 5 DOWN UP A.: 3 RDS 10 DUAL KB SDL 1030 *20” REST 30” MAX ALT DB/KB SH PRESS @HOLD ON TOP *REST 60” B.: 3X4’ AMRAP 60M SHUTTLE RUN 10 THRUSTER 4 BURPEE *1’…
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)…
