1. 3 sets
– 5 shoulder-hip extensions
– 5 squats @ball
– 10 banded hollow body lat. pulldowns
2. 6 sets
– 8 WB – AHAP
– 4-6 banded strict pullups
– 40″ rest
3. AMRAP 24′
– 10 walking lunges @2xDB – mod. weight
– 6 lateral burpees
– 6 box HSPU
– 12 lateral box step overs @2xDB – mod. weight
– 1 min rest – /the/ walking /dead/ 
4. E30″ for 2′
– 15″ hollow hold + 5 V-ups /unbroken/
1. SMR + General Warm- up + 2×5 Shoulder Extensions, Then 2 sets: * 10 Hand release push- ups * 8 Seated strict press @barbell * 12/12 Lateral monster steps 2. HSPU / 1 min rest btw sets * 1x Max rep strict HSPU * 2x Max rep kipping HSPU 3. Front Squat/ E90″ for…
A: activation – 2 sets 5/5 SL RDL hold (hold 5″ in the bottom position) 10 inchworm 15 m tiger crawl 1′ cardio B: practice – 8 mins make your 6-weeks-goal perfect C: 6-9-12-9-6 – for time snatch grip RDL @70% hspu ring dips / banded ring dips D: 12′ AMRAP 6 alt db snatch @22,5/15 kg…
1. 3 rounds: * 2′ Cardio: Bike/Row/Running * 14m Bear Walk * 10 Dead bug – hold every rep for 2″ 2. Squat @Barbell or DB / 5 sets / 1’30” rest * 4 Front and 8 Back Squat @front squat @80% or heavy DB 3. Metcon 0:00-8:00 / 4 rounds * 14 Alt. C&J…
1. 3 sets – 5/5m walking cossack squats – 10 V-ups – 20 alt. supermans – 10 butterfly hip thrusts 2. AMRAP 25′ – 10 burpee box get overs @100/120cm – 12 unbroken thrusters @25/30kg – 20 cals skierg/row/assault – 12 SDHP @25/30 3. Acc. Work / 3 sets – 10 biceps curls with light weight…
Week 6: day 38 Wu: 3 rds 10 lateral box step 10 kb halo 5 reverse burpee 5 down up A: Building Csüti Emom 12 – 6 du kb bench row + 6 alt gorilla row + 6 bench row – 15-25 (rx first ring mu+ 24 dip/ basic ring push up) – 15 weight sit…
Warm up: gymn+ tabata: down up with jump up A: Acc) 1 round/ always 1’ work:30” rest – superman hold – reverse plank hold – tiger crawl hold – opposite arm-leg raise in tiger crawl pos B:Power Clean + hang power clean squat clean+ hang squat clean + jerk up to heavy C: Deadlift E2’…
