1. Activation and Barbell warm-up for C&J
2. C&J Complex / E1’30” for 9′
1.-2. @75%
3.-4. @80%
5.-6. @85+%
3. AMRAP 20′ – Low intensity!!
– 750m row
– 20 burpees
– 15 jumping strict pull-ups
4. Interval Rowing / 5 rounds
– 200m easy
– 200m hard
Then 5′ cool-downs
Week 3: day 15 wu: 3 rds 3/3 one leg burpee 6/6 one leg kb rdl 9/9 one leg hip thrust 12 “S” A: Gino 100 m run 10 alt db c&j 10 burpee 10 sit up 200 m run 11 alt db c&j 11 burpee 11 sit up 300 m run 12 alt db…
A. Warm-up: 3 rds 8 russian babymakers 8 snatch press behind neck 8 hollow rock B. EMOM 10’ RX: Odd: 40-50 Double-unders Even:3 – 5 TNG Squat snatch @ climbing weight OPEN: Odd: 35s. Amrap Single-unders Even: 3 – 5 TNG snatch @ you choose weight C. Front squat & Run 4 rds 500 m run…
A: warm up 2 rds 10 90/90 hip 1 min cardio 10 bird dog 1 min simple under B: Emom 9= 3 rds 5 ring muscle up /open: bar/ box, band 50 du/75 simple 15 goblet squats C: 5×5 push press climbing D: Tumilson 8 rds 200 m run 11 dumbell burpee deadlift…
1. Warm-up + 2 sets * 6 scorpions * 8 front squats @barbell * 6 strict presses @bb * 5 down- ups 2. EMOM 10′ – 6 T2B + max reps target burpee 3. E2′ for 10′ * 5 floor presses @db * 10/12 dips on box 4. 4 rounds for time * 100 single-…
1. 2 sets – 10/10m bottom up KB carry @easy w. – 5/5 dead bug KB pullovers – 3 wall walks 2. EMOM 16′ for max reps 1. cals on a cardio machine 2. tuck up with arm support 3. barbell hang clean and STRICT press 4. active rest – walking…
A) amrap 6′ – 6 ankle taps in pushup pos – 6 bb front squats – 6 bb thruster – 6 hollow rock B) E2′ for 12′ – 6 sets , climbing 8 hang squat clean C) EMOM 12′ – 4 sets 1) 10m HSW (open: 20m bear walk or 10 sh taps in HS)…
