Week 1: day 1
warm up:
3 rds
10/10 m monster walk
10 alt scorpion
10 cat camel
then
2 rds
10 bb cluster
10 alt ttb
A: Squat clean & double under
3 squat clean leader heavy + 25 du / 60 simple
Tc: 10 min
B: Front Squat
3×10 [50-55%]
C: Savo
3 rds
20 cal row
10 wall walk / hand climb x2
5 burpee box jump
D: Summer pump
4 sets no rest
16 alt hummer curl
16 alt dumbell triceps
Streching!!
1. SMR + Shoulder and Hip mobility 2. 10 min skill practice 3. EMOM 15′ 1. 45″ bike/ski/jogging 2. 10 burpee box jumps – step down 3. 15 v-ups 4. EMOM 16′ 1. 18/15 cals row 2. 12 DB hang snatches @1×22.5/15 3. 13/11 cals assault bike 5. 3 sets – 10/10 banded lateral toe…
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. General wam- up + Prayer stretch + 2 rds. A. * 4/4 1-leg Hip Thrusts * 4 Muscle Snatches * 4 Snatch Grip Strict Presses * 4 Box Jumps @40/50 B. * 3 Snatch High Pulls+ 1 Muslce Snatch @easy weight 2. For Time * 15 Squat Snatches @70% 3. For Time 10 rounds…
Wu: gymn+ shoulder and elbow mobility A: 3 light rds 20 plank to push up 20 dead bug 20 bird dog 10 russian babymaker B: Back Lunges Alt. Deficit back lunges 5×10 C: Metcon 5x4min 160 m inga run 8 push up 12 dumbells thruster 8 push up 160m inga run D: Acc 3-4…
1. 2 sets – 5 pike pull on rower – 5 btn push presses – 5 jerk balance 2. Split Jerk / 5 sets E1’30” – 3 jerk @75-80% 3. EMOM 20′ 1. 10 Devil Presses @1xDB 2. 30-50 DU’s 3. 14 Thrusters @1xDB 4. 14 T2B’s 4. Acc. Work / 3 sets – 12…
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…
