Week 3: day 20-21
wu: 2 rds
8/8 scorpio
1 min mountain climber
8/8 suitcase kb dl
1 min jumping jack
8/8 bird dog tiger pos.
1 min cardio
A: Nyam Nyam
For time
25-20-15-10-5 wall ball 9/6
5-10-15-20-25 knee to elbow
2 rest
25-20-15-10-5 Am swing 16-24/8-16
5-10-15-20-25 v-ups
2 rest
25-20-15-10-5 cal row
5-10-15-20-25 burpee
!!!STRECHING!!!
Warm up: SMR, gymn, shoulder mob A)Dumbbell Man Makers + TGU 8 MM+ 4/4 TGU 6 MM + 3/3 TGU 4 MM + 2/2 TGU 2 MM + 1/1 TGU Increase weight in every roundy B) Karen: 150 WB for time@6/9 kg Every break: 10 m bear crawl with 12/20 kg KB
A. Warm-up: 5 Inchworm 10/10 Suitcase DL @ 12/16kg 5/5 Single-arm KB Thruster 12/16kg 60s. Plank x 3 sets B. Every 6’ x 5 rounds (30 min.) 15Wall ball @ 6/9kg 20 T2B 15 db thruster 16-25/7,5-15 kg 20 v ups 15 burpee C. Core 20 Banded good morning No rest! 60s. Superman hold Rest…
Week 6: day 40 Games wu: 2 rds 8/8 kb rdl 8/8 scorpio 8/8 split squat A: Fine 10 wall climb 20 pull up 30 plate thruster 40 burpee 50 wb 60 swing 70 russian twist 80 sit up 90 jumping squat 100 du/ su 90 lunges 80 v-ups 70 kb sumo dl 60…
A1) amrap 6′ – 6 scorpions – 6 sn grip sh press btn & ohs – 6 cossack squat A2)8-10 min practice (hswlk,kipping-butterfly pull up) B) E2′ for 12′ – 6 sets , climbing 8 hang squat snatch C) 80 banded! strict pullups (!!for everybody!!) Every break : 5 ring rows TC:8′ D) EMOM 15′ –…
1. Warm-up for Power Snatch and C&J in 8-10′ 2. Power Snatch / E1’30” for 6′ 1. 3 reps @60% 2. 3 reps @70% 3. 2 reps @75% 4. 2 reps @80% 3. C&J / E1’30” for 6′ 1. 2+1 @70% 2. 2+1 @80% 3. 2+1 @85% 4. 1+1 @90% 4. EMOM 21′ 1. 15/12…
Week 4: day 25 wu: 3 rds 20 m bear walk 8 scapula pull up 20 jumping jack push up pos. 8 kb halo kneeling pos. A: 8-10 min practice (du, pull up, hspu, bar-ring mu, peflg board) B: Emom 12 – 1-3 rope clim (rx: leg less) – 8-15 hspu (rx strict,…
