A) 3 sets of:
– 4/4 SL GTOH & Halo @5/2,5 plate
– 20 jumping jacks
– 10 hollow rocks
– 8 tempo jumping squats /3-1-X-1/
B) E2′ for 12′ – 6 sets
3 Deadlifts immediately into
8 High Jumps over the pipe
@80%
C) For time :
– 50 cal rowing
– 40 Sandbag Bearhug squats @heavy
– 30 butterfly pull-ups
– 20m HSW (Open: 10 Wall Walks)
– 10 rope climbs
TC : 15′
D) 5 sets of:
– 10″ hollow hold
– 10 V-ups
both w/ 5-2,5 plate
Week 1, Day 1 Wu: 2 rds 1 min cardio 10 alt samson lunges 5 narrow squats 5 muscle snatch 10 push press btn Then 3 rds 10-20 m handstand walk / bear walk 50 du / 100 simple 10 alt coussack squat w. plate A: Snatch: 7 rds Every 90′: 2 power + 1…
A) emom 9′ – 3 sets 1) 10 OH sit-ups @ pipe + 5 pvc pass thru 2) 10 air squats + 5/5 standing hams curls 3) 10 sh taps + 5 lying Y raises B) 8-rep Daily max OHS C) EMOM 8′ Odd) max rep legless rope climb Even) Rest (Scaled: seated Sled Pull…
A) 2 sets of: – 12 calf raises – 12 tibial raises – 20 high knee run – 12 deadbugs – 10/10 SL bnd goog mornings – 10m Reverse Bear Walk B) Max high jump (over PVC pipe) ,then 4x8x80% C) Daily heavy Deadlift in 15′ ,then 4x2x85% D) 100/80 Push-ups for time *EMOM (inc….
Week 2: day 10 Wu: 3rds 8 leg climb hip thrust hold position 10 squat therapy 12 cal row A: Back Squat E90x4 8 reps (55-65%) B: Emom 20′ – 10-15 ttb – 10-12 burpee box jump – 6-10 deadlift 70-100/40-70 kg – 10-15 cal cardio C: 3-4 sets 30/30 sec side…
Week 4: day 26-27 A: 4 rds 100 simple under 20 skeater lunges 100mountain climbers 20 jumping lunges B: Partner Workout 10 rds 15 cal row 10 thruster (rx:35/25 kg, ct: 30/20, bs:25/15 kg, or double kettleebell choose weight) 10 rds 30 double unders 60 simple 15 wall ball 9/6kg 10 rds…
Week 6: day 37 A: 3rds 20-30 sec L-sit on parallette 5 hand climb 4 tgu 10 ring face pull B: E3mom x 5 5-10 chin pull up ( x 1,5 ring row) 10 bench press choose weight 10 bench row choose weight C: Every 4 min x 5 1-2 rope climb 10…
