Week 3 day 6,7
WU.: 2 RDS
14/14 SPLIT SQUAT PULSE
20” HS HOLD
40” CARDIO
4 INCH WORM
A.: 3 RDS
8 BB SDL 1311
*20” REST
8/8 GOBLET COSSACK SQUAT
*20” REST
8/8 HALF KNEELING FILLY PRESS
*50” REST
B.: FT
400/300/200/ 100 M RUN
14 V-UP
14 ALT SINGLE ARM KB CLUSTER
*REST 2’
100/200/300/400 M RUN
14 ANCHORED SIT UP
14 WB
C.: 3 RDS
12 SUPERMAN + 30” SUPERMAN HOLD
*REST 30”
20/20” COPPENHAGEN SIDE PLANK
*REST 60”
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….
A) 3 sets of: – 5 walk outs – 5/5 SL hip thrust – 30 butt kickers – 30 high knee running B) Work up to heavy double Muscle Snatch then, 3×2 @85% C) ‘Almost Jackie’ For time: 1 K Rowing 50 empty bar thrusters 15 rope climb TC: 12′ D) 3 sets of: –…
WEEK 4 DAY 2 WU.: 2 rds 40” CARDIO 6 REPS BANDED SHOULDER FLEXION *5” RAISE INTO THE STRETCH PIS. + 2-3” HOLD 5/5 FORWARD SHOULDER WALL CIRCLES *SLOW 5/5 KB WINDMILL @EASY 10 KB SDLHP @EASY A.: 3-4 SETS 3 PUSH PRESS *REST ON EACH REP AT SHOULDER – NO TOUCH AND…
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…
A) AMRAP 6′: – 12 alt scorpion – 10 alt. leg ext. in wall sit – 8 hollow rock – 6m bear crawl B) 4-rep Daily max OHS C) EMOM 20′ – 10 sets Odd) 1 Round Run (corridor) + 9m walking lunges Even) 9 Burpee Pull-ups (Scaled: Burpee Knee Raises) W/ weight vest !!!…
Week 4: day 26 Wu: 3 rds 10 pvc circle 10 90/90 hip 10 dead bug 10 bird dog A: 8 min practice (hswlk, pull up, muscle up, hspu) B: Strict Shoulder Press Behind neck E90: 4×12 climbing C: Lifting Runers 10-8-6-4-2 Snatch (50-60-65-70-70+%) Every rds 200 m run / 300 …
