WEEK 6 DAY 4
WU.:
2’ CARDIO
THEN, 2 RDS OF
10 REVERSE NORDICS
5/5 SHINBOX SWITCH
10 M DUCK WALK
A.:3 RDS
4,3,2 BSQ 20X1
*REST 30”
8-12 STRICT T2B
*REST 90-120”
B.: FT 4 RDS TC_15’
500/400 M ROW
12 WEIGHTED ANCHORED SIT-UPS
10 DUAL KB PC
8 DUAL KB FRONT SQUAT
C.: 2 SETS
12/12 KNEE OVER TOE SPLIT SQUAT 20X0
*30” REST
12 BB OR DB GM 2111
*REST 75-90”
D.: STRETCHING
COUCH STRETCH
PIRIFORMIS WALL STRETCH
SADDLE POSE
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. 3 sets – 20″ machine sprint – 10/10m suitcase carry @mod – 10/10 world’s greatest stretch 2. EMOM 10′ – 1-2 BMU + 5-7 deficit pushups 3. WOD For Time – 9-7-5 DL @heavy – 21-15-9 T2B or Leg raises Rest 2′ -21-15-9 DL @mod. T2B or leg raises 4. 3- 4 sets –…
Week 6: day 37 A: 3rds 20-30 sec L-sit on parallette 5 hand climb 4 tgu 10 ring face pull B: E3mom x 5 5-10 chin pull up ( x 1,5 ring row) 10 bench press choose weight 10 bench row choose weight C: Every 4 min x 5 1-2 rope climb 10…
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 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…
A) amrap 6′ /easy/ – 6 walk outs – 30 jumping jacks – 6 air squats – 24 mountain climbers – 6 reverse snow angels B) E2′ for 12′ – 6 sets 3 Deadlifts immediately into 8 High Jumps over the pipe @75%. C) AMRAP 9′ – 1 rope climb – 50 DUBS – 18m…
