Week 3: day 20 A: 3rds 20 hamstrings curls w. band 6 bb muscle clean + press 20 m lunge 6 W plate shrug B: Partner Workout 100 cal row 50 power clean (rx:60/40, Ct:45/30, Bs:double kb choose weight) 75 cal row 50 jerk 50 cal row 50 devils press (rx:22,5/15, ct: 17,5/12,5, bs: 12,5/10kg) 25…
Week 3: day 19 A: 3rds 10 m walking alt. rdl 5 burpee pull up 2sec pause up position 10/10 one leg hip thrust w. barbell 5 tempo band pull 3231 B: E3mom x 5 10 Back squat (60-63-66-69-72%) 10 dumbells shoulder press, sit position (choose weight) 10 medball good morning (medball chest)…
week 3: day 18 A: 3 rds 20-30 sec L-sit on parallette 5 hand climb 5 reverse burpee 10 ring face pull B: E2mom x5 4-8 chin up (rx,ct +weight, bs: band pull or strict 12-16 kb floor press choose weight C: Emom 20′ – 15 wb 9/6 kg – 5-15 pull…
3 week: day 17 A: 3 rds 1 min cardio 8/8 one leg kb rdl easy weight 5 muscle bb snatch 5/5 one leg lateral box step B: Snatch Emom 10′ 1 hang power + 1 power snatch x2 (crosstraining x1, basic w. kettlebell 50-53-56-59-62-65-68-70-23-75% C: Front Sq Emom x5 5×5 pause…
3 week: day 16 A: 3 rds 10 cat camel 20 (90 hip) 15 hamstrings curls on fitball B: E2mom x5 8-12 Barbell bench row choose weight 6-10/ 6-10 Weight box step C: 5 rds 3 rope climb ( rx: leg less ) 20 m hand stand walk ( bear walk ) 10…
3 week: day 15 A: 3 rds 10/10 kb halo 10 barbell hip thrust 10 muscle clean+thruster B: Clean & Jerk Emom 10′ 1 Power Clean + Hang power clean + 1 Power jerk + 1 Sq clean + 1 Split jerk 50-53-56-59-62-65-68-70-73-75 % C: E2mom x5 BSQ 5×5 2 sec deep position…
2 Week: day 13-14 A: 3 sets 20 m tiger walk 10 ring row 5 down up B: For time 3 sets 50 wall ball 9/6kg 40 du 30 dumbell alt snatch 22,5 / 15 kg 20 pull up / Ring Row ( 30 ) 10 burpee box jump 5 man makers 22,5…
2 week: day 12 A:3 rds 10 shoulder taps @hspu position 5 hand climb + snow angel 10 double kb muscle clean +press 5 du kb tempo sq 3211 B: Every 3 min x5 10 bsq / 53-56-59-62-65 % / 10 shoulder press btn ( climbing weight ) @ sitting position 10 good morning w….
2. week: day 11 A: 3 rds 8/8 scorpio 12 cat camel 8/8 one leg rdl w easy kb 12 easy cal cardio machine B: E2mom x5 6-12 chin up 12-16 alt shoulder press w kbs @kneeling position choose weight C: For time Tc: 20 min 75 cal cardio 50 overhead lunges 40/25…
2 week: 10 day A: 3 rds 30 mountain climbers 20 m bear walk 10 thruster barbell btn in snatch grip 5 / 5 box step btn barbell B: E2mom x4 1 hang power snatch + 1 power snatch + 1 snatch high pull + 1 power snatch x 2 55-60-65-70 % C:…
