1. Activation/ 2 sets
– 8 hip thrusts @without weight
– 8 RDL @bb
– 4 muscle cleans
– 4 front squats
– 4 good mornings
2. Squat Clean / E2′ for 10′ https://youtu.be/y42jmYe-g_E
– 5 squat cleans @NO TNG @65%
3. EMOM 25′
1. 15 Thrusters @43/30
2. 15 Pull-ups
3. 40″ front rack hold
4. 40″ max rep body rows https://youtu.be/hXTc1mDnZCw
5. Full Rest
4. Acc. Work / 3 sets / 1 min rest btw sets
– 1 min reverse chinese plank https://youtu.be/h5amtebtWPo
1. General warm- up + T-spine extension + 2×5 Shoulder ext. + 2 rds. * 6/6 RDL @easy KB * 7/7m Lateral monster walks * 6/6 Lateral jumping steps @40/50cm https://youtu.be/hp3wdAClSdo * 10 Barbell Z-presses 2. Front Squat / EMOM 6′ * 4 reps @75-80% 3. For Time 2 rounds * 25 Deadlifts @70/50 or db…
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. W-U (0-13’) A. STRETCHING 4’ – WORLDS’ GREATEST STRETCH – TWISTED LIZARD – PUPPY POSE STRETCH B. AMRAP 4’ 10 TALL PLANK HIP CIRCLES 10 SUPINE TWISTS 5 BURPEES 5 BJ C. AMRAP 5’ 5 HPC @ADD W 5 PC 5 BBJO 2. WOD_10 RFT (17-47’) TC: 30’ 15 AIR SQ…
WEEK 2 DAY 4 2” CARDIO THEN, 3 SETS OF 10 REVERSE NORDICS 5/SIDE SHINBOX SWITCH 10M DUCK WALK A.: 3 SETS 4,4,4 FRONT SQUAT 41X1 30” REST 20-40” L-HANG OR TUCK L-HANG 90-120” REST B.: 3 SETS 6-8/SIDE KNEE OVER TOE SPLIT SQUAT 3110 45” REST 12-14 BB BACK RACK GM, 3020…
WEEK 2 DAY 2 WU.: 90” CARDIO THEN, 2 RDS 10 BANDED SHOULDER EXTENSION *HOLD 2-3” 5/SIDE FORWARD SHOULDER WALL CIRCLES 5/SIDE WINDMILL 10 SDL HP @EASY WEIGHT A.: 3-4 SETS 2 PAUSE PUSH PRESS*PAUSE 2″ IN THE DIP AND 2″ OVERHEAD 2 PAUSE POWER JERK *PAUSE 2″ IN THE DIP AND 2″ OVERHEAD *30”…
A) 3 sets of: – 1/1 TGU – 10 banded pull aparts – 20″ plank w/ alt leg raises – 1′ easy biking B) Work up to heavy single Shoulder Press then, 5×1@90% C) E20″ for 8′ – 12 sets Odd) 3 strict pull-ups Even) 15 DUBS D) EMOM 15′ – 5 sets 1) 40″…
