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)
D) AMRAP 13′
1,2,3…
– SB & Burpee Box Get Overs @120/100
– RMU
(Scaled: 1 Ring Row + 1 Ring Dips)
Week 1 Day 6,7 WU.: 3 RDS 3/3 RDL, 5 KANG SQUAT + 20″ DEEP SQUAT HOLD, 20″ PLANK A.: 3 RDS 8/8 FR SPLIT SQUAT *REST 30″ 20/20″ STAR SIDE PLANK *REST 60″ B.: 3 RDS 8 SDL1030 *20″ REST 30″ BRIDGE HOLD *REST 50″ C.: E3MOM X 3-4 RDS 12…
1. General warm-up+ 2 rds. * 10/8 cals row * 10 scorpions * 10 scapula pull- ups then, 2 rds. @easy weight * 5 bench presses * 5 pendlay rows * 10 banded face pulls 2. OPEN 22.1 3. 4 rounds * 4 paused bench presses @60% 30″ rest * 4 pendlay rows @heavy weight…
Week 3: day 16 Wu: 3 rds 5 hand climb 6 cossack squats 7 scapula pull up 8 shoulder tap hspu position A: Snatch 5x 2 Power + 2 hang (rx squat snatches) 60-70%+ focus technik B: Cuppykka 2 rds 20 du kb push press 16-20/8-12 80 du /120 simple 2 rds 15…
A) 3 sets of: – 8 hip thrust pull overs – 12 lying W to Y – 8 hollow rocks – 12 cyclist squats B) Work up to heavy triple Shoulder Press then, 3×3@85% C) 50 Pull-ups for time *Every break:10 V-ups /Scaled: box assisted pull-up/ D) EMOM 20′ – 5 sets 1) 10 squat…
A) amrap 6′ /easy/ – 6 walk outs – 30 jumping jacks – 6 air squats – 24 mountain climbers – 6 reverse snow angels B) E2′ for 12′ – 6 sets 3 Deadlifts immediately into 8 High Jumps over the pipe @75%. C) AMRAP 9′ – 1 rope climb – 50 DUBS – 18m…
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…
