A) amrap 7′ /easy/
– 4 scorpions
– 8 toe touches in push up pos
– 12 banded ohs
– 6/6 SL glute bridges
– 4* 4 hollow rocks + 1 get up johnie
B) max rep strict HSPU
,then 4×80%
C) Daily heavy OHS in 12′
,then 4x2x85%
D) For Time:
5-4-3-2-1 rope climbs
10-8-6-4-2 SB OTS
25-20-15-10-5 c rowin’
TC: 15′
1. SMR + Full body warm-up 2. E6′ for 42′ – 18/15 cals row – 15 Am. swings @24/16 – 12 pull-ups – 9 burpees – 6 DL @2xKB 3. Stretching
Week: 6: day 37 Wu: 3 rds 12 plank to push up 10 squat to stand 30 sec plank twist 8 shoulder taps in hspu position A: 10 min practice (du, hspu, bar-ring mu, butterfly pull up, kipping c2b, peg board, hswlk) B: Mert kell 50 cal cardio 50 bench press 50/25 kg (…
Warm up: Gymn + mobility 3 rds 1 min simple under 30 sec mountain climber 10 dead bug 10 bird dog A: Power 6 E2mom x6 – 6-12 deficit push up ( rx +weight) – 10-14 barbell back lunges B: Triple 3 rds 20 Am swing 16-24 / 8-16 kg 30 sit up …
Week 4: day 26 Wu: 3 rds 10 pvc circle 10 90/90 hip 10 dead bug 10 bird dog A: 8 min practice (hswlk, pull up, muscle up, hspu) B: Strict Shoulder Press Behind neck E90: 4×12 climbing C: Lifting Runers 10-8-6-4-2 Snatch (50-60-65-70-70+%) Every rds 200 m run / 300 …
1. Activation / 2 rds. – 10 band face pulls – 12 cossack squats – 10 reverse snow angels – 12 alt. rev. lunges 2. 3 sets / 1’30” rest – 15″ sec HS hold, then max rep kipping HSPU 3. 3x AMRAP 5′ / rest 1 min btw rds. – 20 HRPU – 20 Band assisted pistols https://youtu.be/zdRYAqd4x5M – 20 Am. Swings…
Week 3: day 19 A: 3rds 10 m walking alt. rdl 5 burpee pull up 2sec pause up position 10/10 one leg hip thrust w. barbell 5 tempo band pull 3231 B: E3mom x 5 10 Back squat (60-63-66-69-72%) 10 dumbells shoulder press, sit position (choose weight) 10 medball good morning (medball chest)…
