Warm up: : Gymn + mobility
3 rds;
20″ butt kickers
10 90/90 hip
20″ high knee run
10 scapula push up
20″ squat hold w. plate
A: Power 3
E2mom x5
– 8/8 bulgarian split jump squat
– 6-10 hspu (rx: strict, open: kipping, basic: hand realase push up x2-3)
B: Muncus
Every 3 min ; 1′ rest x4
12 box jump
12 wall ball
12 pull up ( jumping, band , ring row x2)
Then max cal row
C: 3 rds
15/15 kb side
30/30′ leg raise side plank
A) 3 sets of: – 4/4 SL GTOH & Halo @5/2,5 plate – 20 jumping jacks – 10 hollow rocks – 8 tempo jumping squats /3-1-X-1/ B) E2′ for 12′ – 6 sets 3 Deadlifts immediately into 8 High Jumps over the pipe @80% C) For time : – 50 cal rowing – 40 Sandbag…
Wu: Gymn+Games A: 3 rds 45 sec plank rotation 10/10 windmill B: Dumbell Suck Buy in: 100 One Dumbell box step 16-22,5 / 7,5-15 kg 10 rds: 1 dumbell burpee 2 dumbell deadlift 3 dumbell devil press 4 dumbell oh lunges 5 dumbell c&j 6 dumbell snatch Out: 100 dumbell sit…
WEEK 5 DAY 3 WU.: 2 RDS 90” CARDIO 5/5 SHINBOX THORACIC ROTATION 30”/30” SL GLUTE BRIDGE ISOMETRIC A.: EMOM 10’ 1 HANG SQUAT SNATCH + 1 OVERHEAD SQUAT B.: 4 RDS 5,5,4,4 DEFICIT SNATCH PULL *REST 90-120” C.: EVERY 5 MINS X 3 SETS 12 ANCHORED SIT-UPS 14 DB DL 2X…
1. SMR + Hip Mobility + 5 reps prayer stretch + 2 sets * 4/4 Single leg hip thursts * 4 Deep squat muscle snatches * 4 Sots presses * 4 Box jumps 2. Squat Snatch / 4 sets @80% * 3 singles Rest 1’30” between sets 3. Front Squat – Find your 2RM in…
WEEK 4 DAY 3 WU.: 90” CARDION THEN, 2 RDS OF 5/5 SHINBOX HIP EXTENSION + SWITCH 5/5 SINGLE LEG HIP THRUST MARCH 10 MIDDLE SPLIT WITH KNEE BANDS A.: EMOM 10’ 1 HANG POWER SNATCH + 1 HANG SQUAT SNATCH + 1 OVERHEAD SQUAT B.: 4 SETS DEFICIT SNATCH GRIB DEADLIFT 31X1…
A) With easy pace: – 50 jumping jacks – 30 banded OHS @slim band – 15/15 SL glute bridges – 15/15m monster side walk – 20 banded lat pul down in hollow pos B) EMOM 4′ 5 Power Snatches @50% /Rest 1’/ EMOM 3′ 5 Power Snatches @60% C) ‘Fran’ 21-15-9 – Thrusters @42/30 –…
