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2 Week: 9 day   A: 3 rds 20 band pull 14 alt leg hip thrust 8 alt kb clean & press   B: E2mom x 5 4-8 strict c2b 12-20 one leg sq on the box (rx +weight)   C: 4 rds  21 cal row 15 weight sit up 9  burpee pull up 6 alt…

2. week: day 8-9   A: 3rds 10 scapula pull up 5 atomic sit up 10/5 kg plate 10 thruster   B: Clean & Jerk Emom x 8 1 clean dl + 1 hang power clean + power jerk + 1 hang sq clean + Split jerk 50-53-56-59-62-64-67-70%   C: Back Squat E2mom x5 5×5…

1 Week: day 6-7   A: 3rds 10/10 split sq 5 hand climb 20 mountain climbers 100 du / 200 simple   B: Every 5 min x6 500 m row / 5  run 12 alt dumbell c&j 22,5/15 / 17,5/10 kg 12 jumping lunges 12 push up 12 hollow rock   C: 4 rds 10/10…

1 Week: day 5   A: Amrap 6′ 12 dead bug 6/6 one leg rdl 12 shoulder taps in hand stand position 6/6 one arm kb press (light)   B: Every 3 min x5 10 bsq  50-52,5-55-57,5-60% 10 shoulder press btn climbing weight 20 sec arch rock   C1:Dumbells party  Amrap 3′ 10 thruster @ db…

1. Week: day 4     A: 3 rds 12 snow angel 60 sec pigeone pose 6 hindu push up 4 reverse burpee A1:Emom 10′ odd: 30-50 du even: 4-10 hspu A2: Emom 10′ odd: 12-18 cal row even: 12 -18 gorilla row B:For time Tc 15′ 50 wall ball 30 barbell reverse lunges 60/40…

1. Week: day 3     A:3 rds 12 ring face pull 10 barbell snatch press btn 8/8 lateral box step 4 muscle snatch + ohs   B: Emom 8′ 1 power snatch + 1 ohs x2 45-50-53-55-58-60-63-65 C: E2mom x5 5 front squats 2 sec pause deep sq position 45-50-53-55-58% D1:  30-20-10 tc 9′ Hang…

1 Week: day 2   A: 3 rds 10 crab reach 10 plate triceps 10 bridge 10 sec hollow hold   B: E2mom x 5 6-10 strict pull ups (ring row x1,5) 6-10/ leg weight bulgarian squats    C: 5rds for time 2 rope climb (rx: leg less) 10 weight burpee 10/20 kg 20 am swing 24/16…

1. Week A: 3 rds 10/10 kb halo 10 pause goblet sq light kb (2 sec deep sq position) 5 bear complex only barbell or double kb   B: Clean&jerk E2MOM 4×2: 50-54-57-60% 1 power clean + power jerk + 1 squat clean + split jerk   C: E2MOM BSQ 5×5 2 sec pause deep sq position…

Week 6   Wu.: 3 rds 25” Plank 12 Bridge 10 m Bear walk 14 Cross Jack     A.: 3 rds For Time, with a partner   1000m row 14 Syncron Alt. Kb Cluster 16/12 kg 40 Push up 14 Syncron Abmat sit-up 1000 m Ski Erg 40 Jumping Lunges 14 Kipping HSPU /pike…

Week 6   Wu.: 5’ Amrap 12 Bridge; at 6,12  hold 10” 14 High plank alt. Sh. taps 5/side Windmill @easy weight 8 Arch rock     A.: STR_ 5 rds 1 Strict Press + 1 Push Press                   * increase weight every rds                 * rest 90”   B.: Amrap 2×6’ Amrap  …