A) 2 sets of:
– 6 crab & reach
– 9 SMR wall slide
– 9/9 SMR ‘sameside’ deadbugs
– 6* 1 btn sn grip thruster + 1 good morning
@empty bar
B) EMOM 4′
4 Squat Snatches @50%
/Rest 1’/
EMOM 3′
4 Squat Snatches @62%
C) ’50 Shades of StrongBody’
50 RFT:
– 1 Devil’s Press @heavy
– 2 DB Facing Burpees
– 3 Air Squats
TC: 25′
D) 3 sets of:
– 20″ L-sit on parallettes
– 20 Seated Legs Over The Paralette
Week 3: day 19 Wu: 3 rds 6 cossack squat to thoracic rotation 30 sec mountain climbers 8 behind head lift offs 30 sec plank rotation A:E3mom x 4 8/8 kb front rack bulgarian sq 25-45 hamstring curls w band 1-6 bar/ring mu B: Furkó 5 rds 3 clean & jerk (60-65%) 200 m run…
Week 5: day 33 Wu: 3 rds 1 min cardio 16 alt leg hip thrust 8/8 kb alt leg rdl clean and press 4 muscle clean and split jerk A: Power clean & split jerk Emom 7 1 clean+2 split jerk B: Friday Dance Amrap 20′ = goal 4-5 rds 3 man maker…
Week 5: day 32 A: 3rds 12 bird dog 6 scorpions 12 hip thrust 6 hindu push up B: E2mom x5 10 bsq 50% 10 shoulder press 50% 10 band good morning C: 3 rds 350 m row 20 ttb (ct: k2e, bs: v-ups x1,5) 350 m row 20 deadlift (rx:50/35, ct:…
1. W-U (0-15’) A. STRETCHING 6’ @
1. SMR + Hip Mobility + 5 reps prayer stretch + 2 sets * 4/4 Single leg hip thursts * 4 Deep squat muscle snatches * 4 Sots presses * 4 Box jumps 2. Squat Snatch / 4 sets @80% * 3 singles Rest 1’30” between sets 3. Front Squat – Find your 2RM in…
A) 3 sets of : – 8 banded pull down in hollow pos. @easy band – 8 cuban presses @2x5DB – 12 good mornings – 8 jumping squat (as high as possible) B) Work up to heavy single Muscle Clean then, 3×1 @90% C) 50 Single Leg Atomic Sit-ups for time @10/5 (Scaled: Candlestick roll…
