1. Activation / 2 sets
– 5/5 hip thrusts
– 5 jumping squats
– 5 walkouts, then
2 sets
– 3 muscle squat cleans
– 3 tall squat cleans
2. Squat Clean / E1’30’ x 5
– 7 squat cleans @60% @You can perform these as singles or TNG
3. 3 sets / 2 min rest btw. sets
– 40 DU’s or 100 single
– 30m farmer’s carry 2×22.5/15
– 40 DU’s or 100 single
– 30m D-ball carry @heavy
4. 3 sets
– 12 hamstring curls on rower
– 7m death march @2xeasy KB
WEEK 4 DAY 5 WU.: 2 RDS 1’ CARDIO 10 DB PULL OVER 2-3” HOLD 2/2 TGU @EASY WEIGHT 30” SUPINATED PASSIVE HANG A.: EVERY 2 MINS X 6 SETS 1 SEGMENT POWER CLEAN 2 HANG CLEAN HIGH PULL 3 HANG POWER CLEAN 4 HANG POWER CLEAN BELOW KNEE B.: 8 RDS FT_TC…
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.:…
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. Upper body act. / 2 sets – 15 band pull aparts – 15 hollow rocks – 10 tall kneeling wall slides with foam roller – 10/10 bottom up KB press @light 2. 4 sets – 6 tall kneeling 1&1/4 DB press – 4-6 strict HSPU – 4-6 kipping HSPU 3. EMOM 15′ Odd: 15…
WEEK 1 DAY 5 WU.: 3 RDS 30” SUPINATED PASSIVE HANG 10 DB PULL OVER *2-3” HOLD 5/SIDE KB HANG POWER CLEAN AND PRESSING WINDMILL A.: EVERY 2 MINS X 6 SETS UNBROKEN COMPLEX 4 HANG CLEAN PULL 3 HANG POWER CLEAN 2 POWER CLEAN 2 FR R LUNGES (1/LEG) B.: OPTION…
2 Week: 9 day A: 3 rds 20 band pull 14 alt leg hip thrust 8 alt kb clean & press B: E2mom x 5 4-8 strict c2b 12-20 one leg sq on the box (rx +weight) C: 4 rds 21 cal row 15 weight sit up 9 burpee pull up 6 alt…
