A) 2 sets of:
– 14 banded lat pull down in hollow
– 12 spiderman lunges
– 6 hip flow
– 9/9 lying banded hamstring curls
– 12 SDHP @easyKB
– 14 goblet squats
B) E2′ for 10′ – 5 sets
– 9 strict pull-ups
– 7/7 knee support DB row
C) E30″ for 3′ – 6 sets
1 Squat Clean @ 65%
Rest 30″
E30″ for 2’30” – 5 sets
1 SqC @ 72%
Rest 30″
E30″ for 2′ – 4 sets
1 SqC @ 80%
D) EMOM 8′ – 4 sets
Odd) 40″ lat burpees over the DB
Even) 40″ singel dumbbell back squats
@40-22/30-12
Week 3: day 18 Wu: 3 rds 1 min cardio 10 hip 90/90 20 m tiger walk 10 „S” A: PowE3 x5 12-15 du kb floor press 8-32kg 12-16 kb gorilla row 8-32 kg 10 bb bench row (choose weight!) B: 21-15-9 Cal row Thruster 21reps 30-45/15-30 15reps:35-50/20-35 9reps:40-60/ 25-35 kg Burpee…
A) amrap 6′ – 10 scap push-ups – 5 smr wall slides – 10″/10″ side boat hold – 5m walking RDL @5db – 10 cossack squats B) Work up to heavy double Muscle Clean then, 3×2 @85% C) 200 DUBS for time *Every break: 3 Burpees (Scaled: practice) TC: 7′ D) 4 X AMRAP 3′…
Week 1 Day 1 Wu.: 2 rds 1’ cardio 5/5 Shinbox Thoracic Rotation 30”/30” Single leg Glute Bridge Isometric 5 BW Jefferson Curl A.: 3 rds 5 reps 1 – 1/4 BSQ 50-60% *rest 20-30” 8-12 Dual DB Thruster with speed! *rest 2’ B.: Emom 12’ 1st 10 Alternating Bac Rack Lunges…
A) amrap 6′ /easy/ – 6 jumping OHS@pvc – 12 banded pull aparts – 12 deadbugs @miniband on foot – 6 spiderman lunges B) EMOM 4′ 2 Squat Snatches @60% /Rest 1’/ EMOM 3′ 2 Squat Snatches @75% C) EMOM 15′ – 5 sets /1st: 30″ work – 30″ rest/ /2nd: 35″ work – 25″…
A) 3 sets of: – 8 DB pull over @easy – 12 toe touches in push up pos – 6 cossack sq B) Work up to heavy double Front Squat then, 3×2@90% C) 3 sets of: – max rep HSPU – 15 seated banded face pulls D) AMRAP 9′ – 1 TGU /R/ @24/16 –…
A) 4 sets of: – 8 steps tiger crawl – 8 calf raises – 8 tibialis raises – 8 banded good mornings – 15″ wall sit B) E2′ for 10′ – 5 sets 2 Deadlifts immediately into 9 High Jumps over the pipe @85% C) 20-18-16-14-12-10-8-6-4-2 reps for time of : – dual DB Floor…
