A) 100m tiger crawl
*e30″ (inc. 0:00) : 3 vups
B) AMRAP 10′ /in duos/
80/80m partner carry
8/8 burpees over the partner (who’s planking)
C) AMRAP 8′ /in duos/
32 ‘WB’ (to the partner, over the rig)
16 syncro sit-ups w/clap
D) AMRAP 6′
20 UGIG alt. DB Snatches
10 UGIG box jumps
E) 3 sets of:
– 30″ zercher march @50/35
– 15 empty bar skull crushers
Week 4: day 23 Wu: 3 rds 15 front jumping jack 15 jumping jack 15 m bear walk 15 m lunges A: Nyalllóka 4rds 12-16 gorilla row 8-12 tempo push up on kb 3311 36 mountain climbers evry rds beetwen 60 sec rest B: Égen 4 rds 250 m row 20 kb goblet…
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. SMR + General Warm- up + 2 rds. * 12 hip thrusts * 12 shoulder taps * 6/6 dead bugs with foam roller * 6/6 half cossack squats 2. 6 sets / 2 min rest between sets * 12 weighted sit ups @DB * 10 slam ball https://youtu.be/k9W6g9LvXDI * 8/8 bulgarian jump squat https://youtu.be/iBkuw-uTvbY 3. Rowing…
1. 2 sets: – 10 cossack squats – 30″ plank hold – 24 glute bridge march 2. Running – easy tempo 400m, then – 2x 800m / 2′ min rest btw 3. Work up to heaviest set of DT / no unbroken/ in 15 min – 12 DL – 9 Hang Power Clean – 6…
1. Warm-up + Hamstring Stretch + 2 sets * 4/4 Hip thrusts * 4 Squat deep muscle snatch https://youtu.be/wzB4lKbzEZU * 4 Sots press * 4 Box Jumps 2. Squat Snatch / EMOM 6′ * 3 TNG @climbing weight Then 1 min rest and repeat EMOM 6′ /reset the weight to the same starting weight/ 3. METCON…
WEEK 6 DAY 3 WU.: 2 RDS 50” CARDIO 5/SIDE SHINBOX HIP EXTENSION + SWITCH 6/SIDE SINGLE LEG HIP THRUST 10 MIDDLE SPLIT WITH KNEE BENDS A.: EMOM 10’ SQUAT SNATCH + HANG SQUAT SNATCH B.: 3,3,2,2 DEFICIT SNATCH PULL *REST 90”-120” C.: EVERY 4’ X 3 SETS ROW 300/240M 8…
