A) 3 sets of:
– 8 DB pull over @easy
– 12 toe touches in push up pos
– 6 cossack sq
B) Work up to heavy double Front Squat
then, 3×2@90%
C) 3 sets of:
– max rep HSPU
– 15 seated banded face pulls
D) AMRAP 9′
– 1 TGU /R/ @24/16
– 9m Goblet Walking Lunges
– 1 TGU /L/
– 9 KBS
E) 2 sets of:
– 45″ plank
– 30 Kneeling Banded Crunches
A) with easy pace: – 16 birddogs – 40″ plank – 16 cossack squats – 40″ glute bridge hold A/2) Dodgeball /6′-8’/ B) ‘SB Style Lucky 13’ 3RDS: – 13 Push ups – 13 Sit-ups – 13 Box Jumps – 13 KBS @24/16 – 13 dDB Push Presses @22/15 – 13 Goblet Squats – 13…
A) with easy pace: – 20 lying PVC Y to W – 20 alt crab & reaches – 40 hollow rocks – 60 jumping jacks – 20 cossack squats – 10/10 SL glute bridges B) E2′ for 10′ – 5 sets – 7 – 11 strict HSPU – 8 daVinci raises @2×8-6/6-3 C) E2’30” for…
A) amrap 7′ – 20 jumping jacks – 15″ alt leg raises in plank – 20 butt kickers – 15″ alt leg raises in back plank – 20 high knee run – 15″ side plank rotation /L/ – 20 mountain climbers – 15″ side plank rotation /R/ – 5 jumping squats B) Work up to…
Week 5: day 28 A: 3 rds 20 m bear walk 10 snow angel + push up 20 air sq 10 dead bug w. band B: Squat clean & jerk E90′ x5 Touch & go 5 reps: 50 % 4 reps: 60 % 3 reps: 70% 2 reps: 80 % 1 reps: 90%…
A) 3 sets of: – 5 walk outs – 5/5 SL hip thrust – 30 butt kickers – 30 high knee running B) Work up to heavy double Muscle Snatch then, 3×2 @85% C) ‘Almost Jackie’ For time: 1 K Rowing 50 empty bar thrusters 15 rope climb TC: 12′ D) 3 sets of: –…
1. Warm- up + 3 sets * 1 min Cardio @easy pace * 20m Bear Crawl * 10 Plank Jacks + 10 Jumping Jacks 2. Running Clock 0:00 – 3 Rds. * 21/18 Cals Row * 5 Squat Cleans @65% or Barbell or db DB/KB 10:00 – 5 Rds. * 12/10 Cals Row * 8…
