A) 3 sets of:
– 8 reverse snow angels
– 6 sh. taps in push-up pos.
– 4 get up johnie
– 8 PVC OHS
– 6/6 clamshells
– 4 jefferson curls @12/8KB
B) E2′ for 10′ – 5 sets
– 10 – 14 strict HSPU
– 8 rear deltiod raises @2×6/3
C) E2′ for 12′ – 6 sets
2 OHS @65-70-75-80-85-90%
D/1) AMRAP 5′
1,2,3… reps of:
– target burpee
– T2B
D/2) D/1’s Score For Time (backward)
TC : 5′
Week 5: day 28 A: 3 rds 20 m bear walk 10 snow angel + push up 20 air sq 10 dead bug w. band B: Squat clean & jerk E90′ x5 Touch & go 5 reps: 50 % 4 reps: 60 % 3 reps: 70% 2 reps: 80 % 1 reps: 90%…
A) amrap 7′ /easy/ – 5 walk outs – 10 lying Y raises – 15 arch rocks – 20″ wall sit – 25 SU’s B) Rowing for time in pairs MM : 3000m MF : 2500m FF : 2000m Partner A) Rowing Partner B) Barbell OH Hold + 1 Thruster after every 50m (on the rower)…
1. SMR + 2 sets * 15 Slow Banded Lat. Pull Downs * 10 Toe Touches in Push- up Hold * 10 Alt. V-ups * 10 High Knees + 10 Jumping Jacks 2. For Time / TC: 25′ * 8-16-24-32-24-16-8 @9-6 * 4-8-12-16-12-8-4 Shuttle Run @15m * 1-2-3-4-3-2-1 Rope Climbs 3. Acc. Work / 3…
1. General Warm- up + 2 sets * 5 Snatch High Pulls * 5 Muscle Power Snatches * 5 OHS * 5 Squat Snatches 2. Squat Snatch * EMOM 3′ 3 TNG Snatches @65% 1 min rest * EMOM 3′ 2 TNG Snatches @70% 1 min rest * EMOM 4′ 1 Snatch @80% 3. AMRAP…
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′…
1. W-U (0-15’) A. STRETCHING 6’ @
