A) emom 9′ – 3 sets
1) 10 OH sit-ups @ pipe + 5 pvc pass thru
2) 10 air squats + 5/5 standing hams curls
3) 10 sh taps + 5 lying Y raises
B) 8-rep Daily max OHS
C) EMOM 8′
Odd) max rep legless rope climb
Even) Rest
(Scaled: seated Sled Pull @heavy)
D) ‘Elizabeth’
21-15-9
– Power Clean @61/43
– Ring Dips
(Scaled: jumping box dips)
TC: 9′
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)…
Wu: Gym + mobility 3rds 10-10m Tiger walk (forward + backward) 10 Ring Row 10 Burpee 10/10 Single-arm KB deadlift @ medium weight A: Power Dead stop Deadlift x 5 RM (focus on perfect start position) B: Every 5 min x3 500 m row 20 overhead lunges rx: du kb 20/12kg open: 16/12 kg…
1. W-U (0-12’) A. STRETCHING 4’ – LYING HAMS STRETCH – TWISTED CROSS STRETCH – PIGEON B. AMRAP 4’ 20 ALT TOE TOUCHES 10 PVC PASSES 10 SCAP PULL-UPS C. AMRAP 4’ 7 BURPEES 3 PSN @BB 10 HOLLOW-ARCHES 2. PVC SNATCH DRILL (14-17’) 5 BTN PP 5 BTN PUSH J 5…
1. Activation / 2 rds. – 10 band face pulls – 12 cossack squats – 10 reverse snow angels – 12 alt. rev. lunges 2. 3 sets / 1’30” rest – 15″ sec HS hold, then max rep kipping HSPU 3. 3x AMRAP 5′ / rest 1 min btw rds. – 20 HRPU – 20 Band assisted pistols https://youtu.be/zdRYAqd4x5M – 20 Am. Swings…
WEEK 6 DAY 3 WU.: 2 RDS 50” CARDIO 5/SIDE SHINBOX HIP EXTENSION + SWITCH 6/SIDE SINGLE LEG HIP THRUST 10 MIDDLE SPLIT WITH KNEE BENDS A.: EMOM 10’ SQUAT SNATCH + HANG SQUAT SNATCH B.: 3,3,2,2 DEFICIT SNATCH PULL *REST 90”-120” C.: EVERY 4’ X 3 SETS ROW 300/240M 8…
A) emom 12′ – 4 sets 1) 15 snatch grip btn thrusters @empty bb 2) 10 cal rowing 3) 5 inchworms + plank ’til 50″ B) 10-rep Daily max OHS C) E30″ for 8′ 6 T2B (Scaled: 8 weighted Hanging Knee Raises @9/6 medball) D) For time: 30 Burpee Get Overs @120/100cm *EMOM (inc. 0:00)…
