WEEK 5 DAY 4 WU.: 3 RDS 5/5 HALF KNEELING WEIGHTED SHIFT 5/5 LOW COSSACK TRANSITION 10 SQUAT HIP ROTATION A.: 4 RDS 6,4,3,2 BSQ 20X1 *30” REST 10-15 STRICT KNEE TO ELBOW *90-120” REST B.: FT 4 RDS TC 15’ 20/15 CAL ROW 14 TALL PLANK KNEE TO ELBOWS (R+L=1) 10 DB…
WEEK 5 DAY 3 WU.: 2 RDS 90” CARDIO 5/5 SHINBOX THORACIC ROTATION 30”/30” SL GLUTE BRIDGE ISOMETRIC A.: EMOM 10’ 1 HANG SQUAT SNATCH + 1 OVERHEAD SQUAT B.: 4 RDS 5,5,4,4 DEFICIT SNATCH PULL *REST 90-120” C.: EVERY 5 MINS X 3 SETS 12 ANCHORED SIT-UPS 14 DB DL 2X…
WEEK 5 DAY 2 WU.: 2 RDS 1’ CARDIO 6 REPS BANDED SHOULDER FLEXION *5” RAISE INTO THE STRETCH PIS. + 2-3” HOLD 5/5 FORWARD SHOULDER WALL CIRCLES *SLOW 5/5 KB WINDMILL @EASY 10 KB SDLHP @EASY A.: 3 SETS 2 PUSH PRESS*REST ON EACH REP AT SHOULDER – NO TOUCH AND GO…
WEEK 5 DAY 1 WU.: 2 RDS 1’ CARDIO 5/5 SHINBOX THORACIC ROTATION 30”/30” SINGLE LEG GLUTE BRIDGE ISOMETRIC 5 BW JEFFERSON CURL A.: 3 RDS 8,6,4 BACK RACK BOX SQUAT 21X1 *20-30” REST 6-8 DUAL DB HANG SQUAT CLEAN *WITHIN 20-25 SEC *2’ REST B.: EMOM 12-15’ 1ST 10 ALTERNATING BARBELL…
Week 4 Day 6,7 WU.: 2 RDS 4 KANG SQUAT 10 M BEAR WALK 40” CARDIO 3 REVERSE BURPEE A.: 8’ AMRAP _ KB COMPLEX 6/6 SINGLE ARM KB SUITCASE DL 12 R SWING 6 KB KANG SQUATS 12 KETTLEBELL HORN GRIP SHOULDER FRONT RAISE B.: FT_3 RDS_TC 16’ 200M RUN…
Week 4 Day 6,7 WU.: 2 RDS 4 KANG SQUAT 10 M BEAR WALK 40” CARDIO 3 REVERSE BURPEE A.: 8’ AMRAP _ KB COMPLEX 6/6 SINGLE ARM KB SUITCASE DL 12 R SWING 6 KB KANG SQUATS 12 KETTLEBELL HORN GRIP SHOULDER FRONT RAISE B.: FT_3 RDS_TC 16’ 200M RUN…
WEEK 4 DAY 5 WU.: 2 RDS 1’ CARDIO 10 DB PULL OVER 2-3” HOLD 2/2 TGU @EASY WEIGHT 30” SUPINATED PASSIVE HANG A.: EVERY 2 MINS X 6 SETS 1 SEGMENT POWER CLEAN 2 HANG CLEAN HIGH PULL 3 HANG POWER CLEAN 4 HANG POWER CLEAN BELOW KNEE B.: 8 RDS FT_TC…
WEEK 4 DAY 4 WU.: 3 RDS OF 6 REVERSE NORDICS 5/5 SHINBOX SWITCH 10M DUCK WALK A.: 3 SETS 8,6,4 BSQ 30X1 *REST 30” 30-45” WEIGHTED PLANK 90-120” B.: 14’ AMRAP 5 POWER MAKERS 2X 22,5KG/ 15KG 10 SIDE PLANK HIP TAPS R 10 SIDE PLANK HIP TAPS L 10 BOX STEP…
WEEK 4 DAY 3 WU.: 90” CARDION THEN, 2 RDS OF 5/5 SHINBOX HIP EXTENSION + SWITCH 5/5 SINGLE LEG HIP THRUST MARCH 10 MIDDLE SPLIT WITH KNEE BANDS A.: EMOM 10’ 1 HANG POWER SNATCH + 1 HANG SQUAT SNATCH + 1 OVERHEAD SQUAT B.: 4 SETS DEFICIT SNATCH GRIB DEADLIFT 31X1…
WEEK 4 DAY 2 WU.: 2 rds 40” CARDIO 6 REPS BANDED SHOULDER FLEXION *5” RAISE INTO THE STRETCH PIS. + 2-3” HOLD 5/5 FORWARD SHOULDER WALL CIRCLES *SLOW 5/5 KB WINDMILL @EASY 10 KB SDLHP @EASY A.: 3-4 SETS 3 PUSH PRESS *REST ON EACH REP AT SHOULDER – NO TOUCH AND…
