1. Body Activation / 3 sets
– 8 @easy dumbell pullovers
– 8 @easy double DB lateral raises
– 8 tempo squats /3x2x1/
2. EMOM 14′
Odd: 50″ recovery row or ski
Even: Choose your weakness, any pressing – Strict HSPU or Ring Dip or Push- up or Seated Strict Press – 10-12 reps
3. 2 sets / 2 mins btw sets
– 4 rds.:
– 8 power cleans @60/40
– 8 bar facing burpees
4. Stretching
Week 6: day 39 Wu: 3 rds 6/6 tempo single leg deadlift 311 6 hindu push up 12/12 windmill 6 muscle clean+jerk A: E2mom x5 5 Front squat ( 70%+) 6-10 strict c2b B: DT Run 5 rds 1 round DT : 40-70 kg / 20-50kg (basic: double kettlebell) 12 deadlift 9 hang…
A) 3 sets of: – 12 deadbugs @miniband at feet – 6 reverse snow angels – 8 cossack squats – 12 toe touches in push up – 6 empty bar good mornings B) ‘Everybody Loves Thrusters’ For time : 700-600-500…100m rowing 28-24…4 thrusters @42/30 /The row can be broken up any way you please./ /The…
WEEK 6 DAY 6,7 WU.: 2 RDS 5 KANG SQUAT 15 HIGH PULL 9M TIGER WALK 30″ CARDIO A.: 3X (R+L =1) 20″WORK – 10″ REST HANG SNATCH @RIGHT OVERHEAD SQUAT @RIGHT SINGLE ARM SUITCASE DL @RIGHT THEN LEFT, B.: EVERY 4′ 250/210 M ROW 3 WALL CLIMB / 6 WALKOUT 10/10 Z PRESS
1. 2 sets – 1 min machine – 10 scorpions – 10 alternating DB hang cleans – 10 goblet squats 2. 3 rounds – 1500m row – 30 alternating hang cleans @22.5/15 – 100 plate jumps @10/15 plate 3. Acc. Work – 100m front rack carry @2x heavy KB
1. SMR + 2 sets – 5/5 KB windmills – 5/5 KB bottom-up presses – 5/leg single KB front rack lunges – 4/4 bulgarian split squats + jump 2. Push Press – 5×5 @climbing weight 3. E7′ x3 15-12-9 – Thrusters @25/30 – Bar facing burpees 4. Acc. work 3x 15 bent over lateral raise
Week 5: day 30 A: 3 rds 1 min cardio 5 burpee pull up 9 reverse burpee 13 kb sumo deadlift high pull (easy kb) B: Power Snatch 5 reps: 40% 4 reps: 50% 3 reps: 60% 2 reps: 70% 1 reps: 80% C: FSQ E90 x5 5 reps: 50% 5 reps:…
