Week 2 : day 9
Wu: Amrap 7′
10 bird dog
15 hamstring curls w. band
60 sec front rack therapy
5 bb squat clean
A: Squat clean + hang squat clean
7 rds 60-75%
B: Ausscchh
5 rds
8-12 heavy dumbell snatch 30-35/ 20-25 / choose weight
16 deficit push up
32 jump squats
64 du / 96 simple
C: StriciBiciTrici
3-4 sets
15 barbell biceps climbing
15 barbell overhead triceps extension climbing
30 dumbell alt hammer biceps curls
30 alt skullchrusers
Week 4: day 22 A: 3 rds 6 reverse burpee 8 alt toes to hand push up position 10 cal skierg B: E2mom x5 14-20 gorilla row w. heavy db kb 6-12 sand bag or d-ball squats C: Pááárrrrééé 5 rds 8 sand bag/d-ball stoh 8 c2b (pull up, ring row x1,5)…
1. W-U (0-14’) A. STRETCHING 5’ – LYING HAMS STRETCH – TWISTED CROSS STRETCH – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 KNEELING THORACIC ROTATIONS 5 IN-OUT INCHWORM 10 DEAD-BUGS 10 BAND PULL-APARTS C. AMRAP 5’ 3 CLEAN&J @ADD W 10” DIP HOLD @BOTTOM 10” DIP HOLD @TOP 2. WOD (17-27’)…
A) 2 sets of: – 12 hip thrust pull overs – 8/8 steps moster side walk – 6 jumping air squats – 10 walking plank B) Work up to heavy single Front Squat then, 5×1@92,5% C) 5 UB sets of: 1 wall walk + 3 wall facing HSPU + 5m HSW + 1/2 pirouette +…
Week: 2 : day13-14 Wu: Games, then 3 rds 10 bird dog 10/10 kb rdl 10 ↔️ 10 m inga run 10 v-ups A: Bum Bum Partner Party : Amrap 30′ 100 cal row 90 deadlift 60/40 80 clap sit up 70 skeater jump 60 hrpu 50 back squats 40-60/25-40 40 hspu / pike push…
Week 5: day 30 Wu: 3 rds 10/10 plate halo 10-10 m monster walk with band 10 squat with band 5 bb muscle snatch 5 bb snatch drop A: 8 min practice rope climb, du, hswlk, kipping butterfly, hspu, bar-ring mu B: Snatch Emom 7 2 Power snatch (climbing heavy, rx squat snatch) start…
A) 3 sets of: – 10/10 tiger pull thru – 5/5 upright row – 10m duck walk – 5 glute bridge v walk outs B) Work up to heavy double Power Clean then, 4×2 @87,5% C) E30″ for 10′ Odd) 5m HSW (Scaled: 10+ HS Marches) Even) 25 DUBS (Scaled: practice) D) 4 X AMRAP…
