A) work thru:
– 20 arch rocks
– 20 deadbugs w/smr squeeze
– 30 reps each: high knee run, butt kickers, jumping jacks
– 20 jumping squats
– 10/10 paused clamshell
B) Work up to heavy triple Front Squat
then, 3×3@87,5%
C) 100 HSPU for time
*Every break: 10 Burpees
(Scaled: E20″ for 10′ – 30 sets
1 wall walk)
TC:12′
D) AMRAP 15′
– 1 Round Run (at corridor)
– 15 V-ups
– 1 R. Run
– 15 dKB Swings @2×16/12
– 1 R. Run
– 15 Box Jump Overs
Week 4: day 26-27 Wu: full mobility Games A: Mucikás Beköszönő: 100 du / 200 simple 50 burpee Then 10 rds 3 atomic sit up heavy plate 6 alt kb cluster (médium weight) 12 weight sit up then Köszöntem: 100 du/ 200 simple 50 burpee FULL STRECH!!
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…
Week 3: day 19 A: 3rds 10 m walking alt. rdl 5 burpee pull up 2sec pause up position 10/10 one leg hip thrust w. barbell 5 tempo band pull 3231 B: E3mom x 5 10 Back squat (60-63-66-69-72%) 10 dumbells shoulder press, sit position (choose weight) 10 medball good morning (medball chest)…
1. SMR + General Warm- up + 3 rds. * 10m Bear Crawl * 10 Bird- Dog * 10m Spider Crawl * 10 Dead- Bug * 10 Cossack Squat 2. AMRAP 26′ * 10 Burpee Get Over @100/120 * 15 Butterfly Sit-up * 200m Run * 15 Russian Swing 3. 4 sets * 12 Barbell…
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 !!!…
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)…
