A) 100m bear walk *e30″ (inc. 0:00) : 2 down ups
B) Work up to heavy single Power Clean
then, 4×1 @90%
C) 6 x1 legless rope climb w/ +1 rope pull up after every grip
(Scaled: 21 x 1 strict pull-up w/ J hook)
D) AMRAP 20′
– 9m Bear Walk w/plate push @15/10
– 15 GTOH
– 9m OH Duck Walk w/plate
– 30 Russian Twists
– 9m Tiger Crawl w/plate carry on back
– 15 Plate Thrusters
– 9m OH Frog Jumps
– 30″ Plank w/plate on back
1. 3 sets – 8/8 lateral pull downs – 8 ring face pulls – 8 tall kneeling triceps curls 2. 6 sets – 6 hollow body hold + DB pull over – 2/2 L-sit rope pull-ups 3. 3 rounds for time – 30/20 cals row – 20 hang squat cleans @43/30 – 10 lateral burpees 4. 5…
Week 3: day 20-21 Wu: Gymn+ games A: Partner Party Buy:100 wall ball 9/6 5 rds 400 m run together 16 burpee box jump/ step Out: 100 wall ball then 3 rds 30 dumbell snatch 16-30/7-15 kg 30 t2b/k2e/c2k 30 box jump Full Streching!!!!
1. Upper Body Activation / 3 sets – 10 seated band rows – 10/10 tall kneeling side bend lat. pull in – 10 pendlay rows @bb 2. 3 sets – 15 DB bench presses – 15 DB pronated curls https://youtu.be/CIGPx1bx0Hs 3. For time 2 rds. – 500m row – 21 Clean & Jerks @50/35 – 21…
A) 3 sets of : – 10 alt. single leg GTOH + 1 Halo @5/2,5 – 10 oh sit-ups @ 5/2,5 B) 2-rep Daily max OHS C) 12 RFT: – 4 Burpee Box Get Overs @120/100 – 12 Air Squats – 20″ Rest TC: 15′ D) EMOM 8′ – 4 sets Odd) 21 – 18 –…
Week 2: day 10 Wu: 3rds 8 leg climb hip thrust hold position 10 squat therapy 12 cal row A: Back Squat E90x4 8 reps (55-65%) B: Emom 20′ – 10-15 ttb – 10-12 burpee box jump – 6-10 deadlift 70-100/40-70 kg – 10-15 cal cardio C: 3-4 sets 30/30 sec side…
WEEK 1 DAY 4 WU.: 30” CARDIO @EASY 5/SIDE HALF KNEELING WEIGHT SHIFT 10 LOW SWITCH COSSACK SQUAT 10 SQUAT HIP ROTATION A.: 3 RDS 5,5,5 FRONT SQUAT 51X1 30” REST 20-40” L-SIT OR TUCK L-SIT *REST 90-120” B.: 3 RDS 6-8/SIDE KNEE OVER TOE SPLIT SQUAT *ASSISTED *30” REST 12-14 DB/KB WEIGHTED…
