A) AMRAP 5′:
– 10 90/90
– 10 scap pull ups
– 5m tiger walk
– 10 glute bridges
B) Work up to heavy single Push Jerk
then, 5×1 @90%
C) EMOM 9′ – 3 sets
1) 9 strict pull-ups + 4 alt. pistols
2) 6 strict pull ups + 6 alt. pistols
3) 3 strict pull-ups + 8 alt. pistols
D) E30″ for 17’30” – 7 sets
1) 6/4 cal AB
2) 6 alt. DB Snatches @22,5/15
3) 6/4 cal Skiing
4) 6 alt. DB hang clean & STOH
5) 20″ max T2B
Week 4: day 21 A: 3 rds 10 crab reach 5 kang sq w bb 10 lying decline press (w.plate) 5 back sq thruster (w.bb) B: Clean & Jerk Emom x4 1 Power Clean + Hang power clean + 1 Power jerk + 1 Sq clean + 1 Split jerk 56-59-62-65 % Then…
Week 6: day 39-40 A: 3 rds 40 s pigeon position 30 s alt. leg extension bridge on hold position 20 high knee run 10 hand climb + joga push up B: Bye bye Partner ( i go you go) For Time: 10 rds 15 cal cardio 10 alt. snatch (rx: 22,5/15, ct: 17,5/12,5…
1. W-U (0-14’) A. STRETCHING 5’ – LYING HAMS STRETCH – TWISTED CROSS STRETCH – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 KNEELING THORACIC ROTATIONS 5 IN-OUT INCHWORM 10 DEAD-BUGS 10 BAND PULL-APARTS C. AMRAP 5’ 3 CLEAN&J @ADD W 10” DIP HOLD @BOTTOM 10” DIP HOLD @TOP 2. WOD (17-27’)…
1. Warm- up + 2 sets * 3/3 KB RDL * 3/3 KB Snatch * 3/3 Front rack reverse lunge 2. OPEN 22.2 3. 5 sets / 1’30” rest btw. sets * 3 Strict press @80% * 6 Weigthed strict chin- ups
WEEK 4 DAY 4 WU.: 3 RDS OF 6 REVERSE NORDICS 5/5 SHINBOX SWITCH 10M DUCK WALK A.: 3 SETS 8,6,4 BSQ 30X1 *REST 30” 30-45” WEIGHTED PLANK 90-120” B.: 14’ AMRAP 5 POWER MAKERS 2X 22,5KG/ 15KG 10 SIDE PLANK HIP TAPS R 10 SIDE PLANK HIP TAPS L 10 BOX STEP…
1 Week: day 2 A: 3 rds 10 crab reach 10 plate triceps 10 bridge 10 sec hollow hold B: E2mom x 5 6-10 strict pull ups (ring row x1,5) 6-10/ leg weight bulgarian squats C: 5rds for time 2 rope climb (rx: leg less) 10 weight burpee 10/20 kg 20 am swing 24/16…
