1. Full Body SMR + 2 sets
– 1″ easy row
– 8/8 deadbugs @smr
– 12 hollow body snow angels
2. 3 sets
– 30″ max rep band tricep extensions
– 30″ rest
– 30″ max rep seated band rows
– 30″ rest
– 30″ max rep band squat pull through
3. Rowing
– 5 min easy row, then
– 4x 1000m row /moderate tempo/ / 2 min rest btw rds.
4. Stretching
3 week: day 16 A: 3 rds 10 cat camel 20 (90 hip) 15 hamstrings curls on fitball B: E2mom x5 8-12 Barbell bench row choose weight 6-10/ 6-10 Weight box step C: 5 rds 3 rope climb ( rx: leg less ) 20 m hand stand walk ( bear walk ) 10…
1. W-U (0-15’) A. STRETCHING 6’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – FROG – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 WALL SQUATS 10 BACK RACK ELBOW ROTATIONS 10 GOOD-MORNINGS @BB C. AMRAP 5’ 30” ROW @STOP AT CHEST 5 FR SQ 5 PUSH PRESSES @EMPTY BB 2….
1. General Warm- up + 2 sets * 3 Tall Squat Clean * 3 Front Squat * 3 Strict Press * 3 Jerk * 6 Btn Barbell Rotations 2. 2x EMOM 6′ / 2 min rest Odd: 3 C&J @75% Even: 11 Target Burpees 3. EMOM 14′ 1. 15/12 Cal Row 2. 10 OHS @43/29 4….
A) amrap 6′ – 16 toe touches – 8 smr wall slides – 12 deadbugs – 8/8 birddog row – 6 glute bridge V walk outs – 20″ wall sit B) Work up to heavy 5-rep Front Squat then, 3×5@80% C) E30″ for 9′ 1,5-5m HSW (Scaled: 100 HS Marches at wall) D) AMRAP 15′…
A) With easy pace: – 50 jumping jacks – 30 banded OHS @slim band – 15/15 SL glute bridges – 15/15m monster side walk – 20 banded lat pul down in hollow pos B) EMOM 4′ 5 Power Snatches @50% /Rest 1’/ EMOM 3′ 5 Power Snatches @60% C) ‘Fran’ 21-15-9 – Thrusters @42/30 –…
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.:…
