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 STOH
4. 2 rds.
– 22m walking lunges – farmer carry @2×22.5/15
– 35 weighted sit-up
– 9 ring muscle up or 12 burpee pullups
Week: 2 : day 12 Wu: Gymn 3rds 8 downward dog 8/8 half kneeling wall rotations 8 goblet squat plate press 8 bb power snatch A: Power Snatch 7 rds: power sntach + hang power snatch (+ oh squat rx ) 60-75% B: 30harminc For time: 30 box jump over 30 pull up / 45…
1. Warm-up + EMOM 4′ * Odd: 1 min bike/row/ski (EASY!!) * Even: 30″ alt. samson lunges 2. 1 rds. @bb * 3 clean high pull * 3 tall squat clean * 3 pause jerk, then Find your daily heavy rep C&J in 10-12 min * NO NPR !!! 3. Back Squat / EMOM 8′…
A) 3 sets of : – 10 deadbugs – 6 cossack sq. – 10 birddogs – 20 steps OH March @mod. band+KBs B) Work up to heavy single Muscle Snatch then, 3×1 @90% C) 0:00 – 10:00 ‘Annie’ 50-40-30-20-10 reps for time of: – DU – Sit-up 10:00 – 20:00 50-30-10 reps for time of: – Alt….
1. W-U (0-14’) A. STRETCHING 5’ – LAYING HAMS STRETCH – WORLD’S GREATEST – TWISTED CROSS STRETCH B. AMRAP 5’ 30” ROW @STOP AT CHEST 15” HOLD AT TOP OF RING DIP 30” PLANK C. AMRAP 5’ 10 PRONE SWIMMERS 10 DB FLOOR PRESSES 10 DB SHOULDER PRESSES 2. WOD_STRICT JT_TC:12’ (17-29’) NOTE YOUR…
A) AMRAP 6′: – 12 alt scorpion – 10 alt. leg ext. in wall sit – 8 hollow rock – 6m bear crawl B) 4-rep Daily max OHS C) EMOM 20′ – 10 sets Odd) 1 Round Run (corridor) + 9m walking lunges Even) 9 Burpee Pull-ups (Scaled: Burpee Knee Raises) W/ weight vest !!!…
2 Week: day 13-14 A: 3 sets 20 m tiger walk 10 ring row 5 down up B: For time 3 sets 50 wall ball 9/6kg 40 du 30 dumbell alt snatch 22,5 / 15 kg 20 pull up / Ring Row ( 30 ) 10 burpee box jump 5 man makers 22,5…
