1. Snatch Act. / 2 sets
– 4 High pulls
– 4 Snatch balance
– 4 OH squats
2. Work up to a 2 rep max – /you can rest up to 15″ btw reps/ in 15 min
3. Back squat / E2′ for 12′
– 2 reps @80% +
4. For time 2 rounds
– 400m run
– 5 rope climbs
– 10 burpee box jump overs
A) 3 sets of: – 5m reverse tiger crawl – 10 lying W raises – 12 Hollow rocks – 15″ spanish squat hold – 20 butt kickers B) ‘Jack’ AMRAP 20′ – 10 Push Presses @52,5/37,5 – 10 RKC Swings @24/16 – 10 Box Jumps @60/50 C) E2′ for 14′ – 7 sets – 9…
1. Warm- up + 2 sets * 1 min cardio /bike/row/jogging/ * 30″ Plank * 30″ Alt. Scorpions then, 1 sets * 10 ‘PVC’ Pass Throughs * 10 False Grip Ring Rows * 2×5 Kipping Swings * 20 Hollow Rocks 2. E3′ for 15′ * 6 Ring Muscle- ups / Scaled: Banded Slingshot RMU https://youtu.be/4Dgy_b28Olg * 6 Thrusters @2×22.5/15…
1. General Warm- up + 2 sets * 5 Push up to downward dog * 3/3 Turkish get- ups * 10 db KB Russian swings 2. For Time 3 rounds / 2 min rest btw rds. * 15 Kipping HSPU * 21 db KB Snatches * 14 Shoulder Taps in HSHold * 21 db DB…
3 week: day 17 A: 3 rds 1 min cardio 8/8 one leg kb rdl easy weight 5 muscle bb snatch 5/5 one leg lateral box step B: Snatch Emom 10′ 1 hang power + 1 power snatch x2 (crosstraining x1, basic w. kettlebell 50-53-56-59-62-65-68-70-23-75% C: Front Sq Emom x5 5×5 pause…
Week 5: day 34-35 Wu: 3rds 19 hip thrust 56 sec cardio 10 hollow rock 23 m bear walk A: E2mom 16-20 alt kb bench press 16-20 front raises B: Partner warrior Buy in: 1956 m row 4rds 19 wall climb 56 air squat 10 burpee box jump 23 swing Cash out: 1956 m…
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….
