A) amrap 6′ /EZ/
– 5m inchworm
– 10 spiderman lunges
– 15″ superman hold
– 10 reverse lunges
– 5 reverse snow angels
B) Work up to heavy double Squat Snatch
then, 2×2 @90%
C) 21-15-9-27 reps for time of:
– WB
– T2B
(Scaled: Hanging Knee Raises w/kip.swing!)
TC: 12′
D) 3 sets of:
– 5 YTW @2×1,25/0,5
– 20 Hollow Rocks
– 10 deltoid raises (slow ecc.)
– 10/10 side plank hip ups
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 5: day 31 A: 3 rds 10 scapula push up 20 dead bug 10 alt. kb press in kneeling position 20 hollow rock B: Double under, Bar@Ring mu practice 10 min Rx: Every min 3-5 Bar or ring mu +20-30 du C: Balázsolás Tc: 20′ Buy in: 50 Wall Ball Then: 4 rds…
A) 1 set of: – 12/12 star side plank rotations – 20 lying Y raises – 12/12 cossack sq – 12/12 SL RDL B) EMOM 4′ 2 Power Snatches @70% /Rest 1’/ EMOM 3′ 2 Power Snatches @85% C) 4 RDS : /14’/ 20″ T2B 10″ rest 20″ dualKB Thrusters @20/12 10″ rest 20″ GHDSU…
WEEK 6 DAY 1 WU.: 2 RDS 1’ CARDIO 5/5 SHINBOX THORACIC ROTATION 30”/30” SINGLE LEG GLUTE BRIDGE ISOMETRIC 5 BW JEFFERSON CURL A.: 3 RDS 8,6,4 FRONT RACK BOX SQUAT *20-30” 12 GOBLET JUMP LUNGE *2’ REST B.: EVERY 3 MINS 4 SETS 15″ ROW SPRINT 10 ALTERNATING…
WEEK 6 DAY 6,7 WU.: 2 RDS 5 KANG SQUAT 15 HIGH PULL 9M TIGER WALK 30″ CARDIO A.: 3X (R+L =1) 20″WORK – 10″ REST HANG SNATCH @RIGHT OVERHEAD SQUAT @RIGHT SINGLE ARM SUITCASE DL @RIGHT THEN LEFT, B.: EVERY 4′ 250/210 M ROW 3 WALL CLIMB / 6 WALKOUT 10/10 Z PRESS
Week: 2 : day 12 Wu: Gymn 3rds 8 downward dog 8/8 half kneeling wall rotations 8 goblet squat plate press 8 bb power snatch A: Power Snatch 7 rds: power sntach + hang power snatch (+ oh squat rx ) 60-75% B: 30harminc For time: 30 box jump over 30 pull up / 45…
