A) 3 sets of:
– 1/1 TGU
– 10 banded pull aparts
– 20″ plank w/ alt leg raises
– 1′ easy biking
B) Work up to heavy single Shoulder Press
then, 5×1@90%
C) E20″ for 8′ – 12 sets
Odd) 3 strict pull-ups
Even) 15 DUBS
D) EMOM 15′ – 5 sets
1) 40″ Rowing for distance
2) 30″ dKB Fr. Rack Walking Lunges for distance (7,5m segm.)
3) 20″ Burpee Broad Jump for distance (7,5m segm.)
Week 6 Wu.: 3 rds 25” Plank 12 Bridge 10 m Bear walk 14 Cross Jack A.: 3 rds For Time, with a partner 1000m row 14 Syncron Alt. Kb Cluster 16/12 kg 40 Push up 14 Syncron Abmat sit-up 1000 m Ski Erg 40 Jumping Lunges 14 Kipping HSPU /pike…
1. Warm-up and SMR + 2x 5 rep: Foam roller prayer stretch https://youtu.be/lAy0VUob078 2. 2 sets: * 4/4 slow single leg hip thurst @without weigth * 4 Deep squat muscle snatch @bb * 4 Sots press @bb * 4/ 4 Slow box step @40/50cm Then, 2 sets: 2 Muscle snatch + 2 Tall drop snatch @50% 3….
6 week: day 37 A: 3 rds 10 cat camel 10 (90/90 hip) 15 hamstrings curls on fitball 5 kang squat B: E2mom x5 8-12 Barbell bench row choose weight 6-10/ 6-10 Weight barbell box step C: Mert muccaj 5 rds 2 rope climb ( rx: leg less ) 20 m hand stand walk…
1. General warm- up + 2 sets * 5/5 chinese plank + knee raises * 5 HRPU * 10/8 cals row 2. AMRAP 8′ * 21 cals row * 21 pull-ups /kipping,butterfly, jumping pullup/ * 21 db DB front squats Rest 3′ AMRAP 6′ * 15 cals row * 15 C2B or Jumping C2B * 12…
A) AMRAP 7′: – 10 crab & reach – 10 90/90 – 10 alt Vups B) ‘White’ 5 RFT: – 3 Rope Climbs – 10 T2B – 21 OHWL @20/15plate – 400m Running/Rowing C) 50 weighted hollow rocks @5/2,5plate in hands *every break: +3 rep
1. SMR + Hamstring Stretch + 2 sets * 6 Samson Stretch * 6/6 Jerk Drop @KB https://youtu.be/8jnDXbCHXDc * 6/6 Hip Thurst Then, 2 sets @30% * 1 Clean DL+ 1 Power Clean+ 1 Squat Clean 2. Clean & Jerk / E1’30” for 9′ * 2x 2+1 @85% * 2x 2+1 @88% * 1x 1+1 @90%…
