Week 3 WU.: 5’ Amrap 6 Barbell high Pull @only BB 14 Low Switch Cossack Squats 10 Dead bug 12 Power Band pull aparts A.: A/1 4 rds 2 Snatch Grip Deadlift 1 Power Snatch 1 Hang Power Snatch *same weight, 70% of 1RM of Power snatch *rest 90” …
Week 3 A.: 3 rds 5/5 Wind Mill @no weight 20” hollow hold 12 Good Morning 10m Tiger walk B.: 4 sets 2x 16/12 kg 8 Dual KB Floor Press 8 Dual KB Sumo DLHP 12 Kb Gorilla Row 12 Alt. KB Z press * rest 50” C.: 5 rds TC_22′ 6…
Week 3 A.: 5’ Amrap 30” Narrow squat hold 12 Bird Dog for quality 10/side Patrick Steps 8 Scapular pull ups B.: STR. Cyclist Front Squat 4×5 reps, rest 75” 1 1/4 Tempo 3211 3 – Moving down, 3 seconds to squat to full depth 2 – Hold for 2 seconds at the…
Week 2 Wu.: 6’ Amrap 10 Alt. Lunge with Thoracic Rotation 30” High plank Alt. leg raises 10 Crab reach 6 Superman A.: Emom 9’ 30” work – 30” rest Min.1: Max Air Squat Min.2: Max Strict Knee to Elbow Min. 3:Max Abmat Sit-up B.: You go I go 3×7’ Amrap …
Week 2 Wu.: 6’ Amrap 10 Alt. Lunge with Thoracic Rotation 30” High plank Alt. leg raises 10 Crab reach 6 Superman A.: Emom 9’ 30” work – 30” rest Min.1: Max Air Squat Min.2: Max Strict Knee to Elbow Min. 3:Max Abmat Sit-up B.: You go I go 3×7’…
Week 2 Wu.: 3 rds 6 Hindu push-up 14 Tiger Position pull through @1,25kg plate 12 Frog bridge 6/side Bottom Up KB Press A.: E2MOM 1x 5 Strict press + 6 Push Press (50 % of 1RM SP) 2x 4 strict press + 5 Push Press (60% of 1RM SP) 2x 3 strict…
Week 2 Wu.: 4 rds 1/side TGU @easy weight 16 High Plank Alt. Cross-Body Knee to Elbow 10 Scapula pull up, hold 2” A.: Single DB Workout, 8 rds 1 DL R 2 Hang clean R 2 Thruster R 3 Devil press R then Left side. Right (R) + Left (L) = 1 round…
Week 2 WU.: 3 rds 6 Barbell Muscle Snatch @only BB 6/side Single Leg RDL 10 Bird dog 6 Tuck Jump (2sec pause at bottom) A.: 5 rds 1 Snatch Grip High Pull 1 High Hang Power Snatch 1 Hang Power Snatch 1 Pause Low Hang Power Snatch (2sec pause at bottom)…
Week 2 A.: 3 rds 10-10 X Band Walks 10 superman 8 Kang squat 10 Plank Jack B.: 3 sets 2×16/12 kg 8 Dual KB R. Swing 6 Dual KB Snatch High Pull 8 KB Push-Ups * rest 40” C.: Emom 20’ 1. 210/180 m Row 2. Max Deadlift (work through the…
Week 2 A.: 3 rds 30”/side Split Squat Pulses 12 Dead Bug 12 Tibialis raise 8/side Single Leg Calf Raises B.:STR._ E2MOM Cyclist Front Squat 10,10,8,8,6, Tempo 2020 2 – Moving down, 2 seconds to squat to full depth 0 – Hold for 0 seconds at the bottom (do not pause) 2 –…
