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 1’
x 3 rounds
D. Stretching
1. Activation / 3 sets – 20 hollow rocks – 5 kipping swings – 5 ring face pulls – 10 DL @1 easy KB 2. AMRAP 4′ x4 / active rest – 1’30” easy row – 15 T2B – 10 DB Cleans @2×22.5/15kg – 10 DB Push Presses 3. Acc. Work / 3 sets – 6/6…
Week 2: day 12 Wu: 3 rds 12 alt leg hip thrust 10/10 kneeling plate halo 12 m dumbell alt rdl walking A: E2mom x6 6-10 weighted pull ups behind neck 6-10 push jerk (Every rds add weight) B: Every 90′ x 5 10 alt. lunges (climbing weight, start 50%) C: 21-15-9 Cal…
WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge A. 8’ HSPU practice Rx: 50 Def. kipping HSPU for time B. 8’ Kipping Pullup, C2B or Bar MU practice Rx: EMOM 6’ – 3-5 Bar or Ring MU C.Metcon 3-4 rds. Tc:20 min 80 DU (160 SU) …
A. Warm-up: 100 Single-unders 5 Inchworm 15 Air squat 30/30s. Side plank x 3 rounds B. Tempo Strict press x 5 reps Rest 30-60s between sets x 5 sets *Tempo: 3333 You can choose workout: C: Metcon Amrap 20’ 2 Ring MU / bar mu/ open 6 kipping c2b 4 Strict HSPU / open kipping/ basic pike…
Week 5: day 29 wu: 3 rds 10 scapula pull up 5 mu clean+press 5 hindu push up 10 russian babymaker A: Clean 10 Tc’ Pull+ high pull+ clean (climbing heavy, squat clean) B: BSQ E2 4×6 (75-80%) C: Mayham 10’ Amrap 10’ 5 pull up 10 push up 15 air…
1. 2 sets – 10 deadbug pullovers – 10/10 seated band pulls – 5 strict pullups 2. Handstand Hold Rx: Freestanding HS hold take 3 attempts to hold as long as possible. Open: Wall facing HS hold as long as possible 3. 2x AMRAP 8′ / 2′ recovery cardio – 4 Cleans @80% of squat…
