A) 3 sets of:
– 5/5 walking cossack squats
– 5 bb muscle snatches
– 5/5m monster walk
– 5 OHS
– 10 banded pull aparts
– 5 snatch grip btn strict presses
B) Work up to heavy triple Push Jerk
then, 3×3@85%
C) 3 sets of:
– 20 UB banded strict pull-ups
– 10/10 SA banded pull downs
D) EMOM 21′ – 3 sets
1) 15 Box Jumps
2) 15/10 cal Rowing
3) 15 T2B (Scaled: Hanging Knee Raises)
4) 15 Box Jumps Overs
5) 15/10 cal Skiing
6) 15 dKB Thrusters @2×20/12
7) Rest Walk
Week 1, Day 1 Wu: 2 rds 1 min cardio 10 alt samson lunges 5 narrow squats 5 muscle snatch 10 push press btn Then 3 rds 10-20 m handstand walk / bear walk 50 du / 100 simple 10 alt coussack squat w. plate A: Snatch: 7 rds Every 90′: 2 power + 1…
1. SMR + 2 sets * 15 Slow Banded Lat. Pull Downs * 10 Toe Touches in Push- up Hold * 10 Alt. V-ups * 10 High Knees + 10 Jumping Jacks 2. For Time / TC: 25′ * 8-16-24-32-24-16-8 @9-6 * 4-8-12-16-12-8-4 Shuttle Run @15m * 1-2-3-4-3-2-1 Rope Climbs 3. Acc. Work / 3…
WEEK 2 DAY 4 2” CARDIO THEN, 3 SETS OF 10 REVERSE NORDICS 5/SIDE SHINBOX SWITCH 10M DUCK WALK A.: 3 SETS 4,4,4 FRONT SQUAT 41X1 30” REST 20-40” L-HANG OR TUCK L-HANG 90-120” REST B.: 3 SETS 6-8/SIDE KNEE OVER TOE SPLIT SQUAT 3110 45” REST 12-14 BB BACK RACK GM, 3020…
Warm up: Gymn + mobility 3 rds 1 min simple under 30 sec mountain climber 10 dead bug 10 bird dog A: Power 6 E2mom x6 – 6-12 deficit push up ( rx +weight) – 10-14 barbell back lunges B: Triple 3 rds 20 Am swing 16-24 / 8-16 kg 30 sit up …
1. W-U (0-12’) A. STRETCHING 4’ – LYING HAMS STRETCH – TWISTED CROSS STRETCH – PIGEON B. AMRAP 4’ 10 OHS AT WALL 10 PVC PASSES 20” HS HOLD C. AMRAP 4’ 6 SHUTTLE RUNS @EXPLOSIVE 6 THRUSTERS @BB 2. PVC SNATCH DRILL (13-16’) 5 BTN PP 5 BTN PUSH J 5…
1. General warm- up + 2 sets * 6 Samson Stretches * 6 Muslce Cleans @bb * 6 Thrusters @bb * 6/6 Hip Thrusts @without weight 2. AMRAP 5′ * Max reps Hang Cluster @70/45 3. For Time A. 5 rds. * 25 Weighted Sit- ups * 50 Double- unders 3′ Rest B. 3 rds….
