WEEK 2 DAY 6,7
WU.: 3 RDS
14 SQUAT PULSE
20” HS HOLD
40” CARDIO
3 WALKOUT
A.: 12′ EMOM
50″ (WORK) -10″ (REST) MAX DUAL KB SDL HOLD 3 ” ON TOP,
50″ (WORK) -10″ (REST) MAX DUAL WEIGHT SH PRESS HOLD ON TOP 3″,
20”-20″ SPLIT SQUAT HOLD (5” REST BTW SIDES)
B.: TC 16′ FT
6/5/4/3 SA HANG SNATCH 1X 20-22,5KG / 1X 8-12,5KG
6 OVERHEAD SQUAT L/R 1X 20-22,5KG / 1X 8-12,5KG
12 ALT V UP
200 M RUN
C.: TABATA
R SWING ,
DUAL KB HIGH PULL
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….
Week 3: day 19 A: 3rds 10 m walking alt. rdl 5 burpee pull up 2sec pause up position 10/10 one leg hip thrust w. barbell 5 tempo band pull 3231 B: E3mom x 5 10 Back squat (60-63-66-69-72%) 10 dumbells shoulder press, sit position (choose weight) 10 medball good morning (medball chest)…
1. SMR + 2×5 Prayer stretch + 2 sets * 1’30” easy row * 20 hollow rocks * 10/10 banded bird dog rows https://youtu.be/zHu29oaPdto 2. 4 sets / 1 min rest btw sets * 8 db DB bench press @2xheavy * 20″ Support pos. hold on rings / on box 3. For Time 4 rds. / TC:…
A) amrap 5′ : – 10m crab walk – 15″ hollow hold – 8 reverse crunches B) ‘Emily’ 10 RFT: – 30 DUBS – 15 Pull-ups – 30 Air Squats – 100m Sprint /2′ rest btw/
1. SMR + General Warm- up + 2 rds. * 12 hip thrusts * 12 shoulder taps * 6/6 dead bugs with foam roller * 6/6 half cossack squats 2. 6 sets / 2 min rest between sets * 12 weighted sit ups @DB * 10 slam ball https://youtu.be/k9W6g9LvXDI * 8/8 bulgarian jump squat https://youtu.be/iBkuw-uTvbY 3. Rowing…
Week 4: day 26-27 A: 4 rds 100 simple under 20 skeater lunges 100mountain climbers 20 jumping lunges B: Partner Workout 10 rds 15 cal row 10 thruster (rx:35/25 kg, ct: 30/20, bs:25/15 kg, or double kettleebell choose weight) 10 rds 30 double unders 60 simple 15 wall ball 9/6kg 10 rds…
