WEEK 5 DAY 4
WU.: 3 RDS
5/5 HALF KNEELING WEIGHTED SHIFT
5/5 LOW COSSACK TRANSITION
10 SQUAT HIP ROTATION
A.: 4 RDS
6,4,3,2 BSQ 20X1
*30” REST
10-15 STRICT KNEE TO ELBOW
*90-120” REST
B.: FT 4 RDS TC 15’
20/15 CAL ROW
14 TALL PLANK KNEE TO ELBOWS (R+L=1)
10 DB GOBLET BOX STEP OVERS
6 ALT. SA DEVIL PRESS
C .: 2 SETS
10/10 KNEE OVER TOE SPLIT SQUAT 20X0
*30” REST
10 BB OF DB SEATED GM
*90” REST
D.: STRETCHING
COUCH STRETCH
HEEL SIT
ELEVATED PIGEON
A) 3 sets of: – 8 reverse snow angels – 6 sh. taps in push-up pos. – 4 get up johnie – 8 PVC OHS – 6/6 clamshells – 4 jefferson curls @12/8KB B) E2′ for 10′ – 5 sets – 10 – 14 strict HSPU – 8 rear deltiod raises @2×6/3 C) E2′ for…
1. W-U (0-12’) A. STRETCHING 4’ – WORLDS’ GREATEST STRETCH – TWISTED LIZARD – PUPPY POSE STRETCH B. AMRAP 4’ 15M HIGH KNEES 15M BUTT KICKS 7/7M OVER/UNDER HURDLES @/SIDE 7M REV LUNGES 7M REV BEAR CRAWL C. AMRAP 4’ 6 SHUTTLE RUNS @EXPLOSIVE 6 BURPEES 2. WOD_3 PERSON TEAMS (17-45’)_AMRAP 28′ 200M…
1. Full Body Warm-up 2. Find your 5RM Push Jerk 3. 5 rounds for time – 15/12 cals row – 10 T2B or T2Ring 4. 5 sets @climbing weight – 3 power cleans + 6 steps walking lunges + 3 thrusters 5. For time – 100 HSPU or 100 HRPU
Warm up: Gymn + mobility 3 rds 300 m row 5 hand climb 10 90/90 hip A: Power 8 E2mom x 5 – 10 front squat (40-50%) – 6-10 hspu ( rx strict, basic pike push up) B: Freeday Buy in: 100 du /200 simple 4 rds 15 m hswlk / 20 shoulder taps…
A) 2 sets of: – 3 walk outs – 6 spiderman lunges – 9 air squats – 12 banded good mornings – 20 butt kickers B) Work up to heavy 4-rep Front Squat then, 3×4@82,5% C) E30″ for 9′ 3-1 Free Standing HSPU (Scaled: 6-4 Free Standing Sh. Taps Scaled-Scaled: 6 HS Marches at wall)…
Week 3: day 19 Wu: 3 rds 6 cossack squat to thoracic rotation 30 sec mountain climbers 8 behind head lift offs 30 sec plank rotation A:E3mom x 4 8/8 kb front rack bulgarian sq 25-45 hamstring curls w band 1-6 bar/ring mu B: Furkó 5 rds 3 clean & jerk (60-65%) 200 m run…
