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. 0:00) : 5 dKB Clusters
@20/12
E) 2 sets of:
– 1′ plank
– 20 Reverse Crunches
A) 3 sets of: – 8 hip thrust pull overs – 12 lying W to Y – 8 hollow rocks – 12 cyclist squats B) Work up to heavy triple Shoulder Press then, 3×3@85% C) 50 Pull-ups for time *Every break:10 V-ups /Scaled: box assisted pull-up/ D) EMOM 20′ – 5 sets 1) 10 squat…
3 week: day 17 A: 3 rds 1 min cardio 8/8 one leg kb rdl easy weight 5 muscle bb snatch 5/5 one leg lateral box step B: Snatch Emom 10′ 1 hang power + 1 power snatch x2 (crosstraining x1, basic w. kettlebell 50-53-56-59-62-65-68-70-23-75% C: Front Sq Emom x5 5×5 pause…
WEEK 3 DAY 4 2” CARDIO THEN, 3 SETS OF 10 REVERSE NORDICS 5/SIDE SHINBOX SWITCH 10M DUCK WALK A.: 3-4 SETS 3,3,3,3 FRONT SQUAT 31X1 30” REST 30-45” WEIGHTED FOREARM PLANK 90-120” REST B.:2 SETS 10/LEG KNEE OVER TOES SPLIT SQUAT 3110 45” REST 10 WEIGHTED GM 3131 75” REST C.:…
1. W-U (0-14’) A. STRETCHING 6’ – WORLDS’ GREATEST STRETCH – PUPPY DOG – PIGEON B. AMRAP 6’ 5 KANG SQ 5 IN-OUT 5 WB 40” ROW @STOP AT CHEST 20” SB BEAR HOLD 2. WOD_2 PERSONS TEAM AMRAP 30’ (17-47’) 100M SB CARRY 40 WB SIT-UPS @TOSS TO WALL_1M HEIGHT 100M FARMER’S…
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 10 deadlift 60-110 / 35-70 kg 5 shoulder press (climbing) 50 du / 100 simple B: NégyszerNégy néha öt 5 x 4 min 200 m run 8…
1. Clean Act. / 2 sets – 4 banded clean pull @pvc – 6 tall muscle cleans – 6 tall squat clean 2. Work up to a max of the following complex in 15-18 min. – 2 hang squat cleans + 1 squat clean 3. 3 sets – 8 box jumps – 4 clean pulls @100% –…
