1. 3 sets
– 12/12 side bend lat. pulldowns https://youtu.be/4XW5D2og2eY
– 12 hollow body lat. pulldowns @straight arms
2. 4 sets
– 5/5 one arm pull up @supinated grip https://youtu.be/MboWnR6tTe0
– 3 rope climbs
3. 3x AMRAP 3′ /1’30” rest
– 15 Kipping HSPU
– 15 Pull-ups
Max distance HS walk/ Bear crawl
4. E2′ for 10′
– 20/17 cals row
– 15m front rack carry @2×24-28 / 16-20
1. W-U (0-15’) A. STRETCHING 6’ @
1. SMR + Shoulder Mobility /T-spine extension, shoulder- hip extension/ https://youtu.be/wW-GAz2CTCM 2. 2 sets: * 5/5 Face up chinese plank + knee raise * 10 Hand release push- ups * 10/8 Cals row * 8 Shoulder taps in HS hold or Push- up hold pos. 3. EMOM 10′ Odd: 30 m Farmer Carry @moderate weight…
Week 1: day 6-7 Wu: 3 min rope jump 2 rds: 10 walking lunges 10 pvc pass through 10 squats 10 hrpu A: Partner Party 10 rds: 15 cal row 15 wall ball 8 rds: 12 dumbell thruster 16-22,5 / 10-15 kg 12 push up 6rds: 14 cal row 14 front rack…
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% –…
1. Activation / 2 rds. – 10 band face pulls – 12 cossack squats – 10 reverse snow angels – 12 alt. rev. lunges 2. 3 sets / 1’30” rest – 15″ sec HS hold, then max rep kipping HSPU 3. 3x AMRAP 5′ / rest 1 min btw rds. – 20 HRPU – 20 Band assisted pistols https://youtu.be/zdRYAqd4x5M – 20 Am. Swings…
week 3: day 18 A: 3 rds 20-30 sec L-sit on parallette 5 hand climb 5 reverse burpee 10 ring face pull B: E2mom x5 4-8 chin up (rx,ct +weight, bs: band pull or strict 12-16 kb floor press choose weight C: Emom 20′ – 15 wb 9/6 kg – 5-15 pull…
