2021

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  …

Week 6   Wu.: 5’ Amrap 50” easy row 5 Kang Squat 4/side Negative Box Step Down 8 Scapula row @hold 2”   A.: Every 6 Min x 5 rds 21 cal row 11 Burpee Box Jump Overs 15 cal row 11 Burpee Box Jump Overs 9 cal row   B.: 4 rds 10 Floor…

Week 6   WU.: 6’ Amrap   6 Snow angel 6 Superman 10 m Tiger walk 4 Muscle snatch @only BB 5/side Single leg RDL @Easy weight   A.: 6 rds 1 Snatch High pull 1 low hang Power Snatch 1 Hang power Snatch                                 * increase weight every rds                 * rest 90”-120”…

Week 6   A.: Amrap 5’ 4/side Windmill Kb press @easy weight 6/side KB High pull @easy weight 14 Low switch Goblet Cossack squat @easy weight 10 Dead bug   B.: 5 rds TC_15’ 30” row* target 60% 4 Lateral burpee over the rower 20” row *target 80% 6 Double DB Thruster 2×15-17,5kg/10-12,5kg 8 Diamond…

Week 6   A.: 6’ Amrap 15”/side Goblet Pulse Split Squat @easy weight 8 Hollow rock 12 Alt. superman 10/side Side Plank Clams   B.: STR. Cyclist Front Squat  4,3,3,2,1 reps,                      Tempo 2033 2 – Squat to the 1/4, Hold for 2 seconds! 0 –…

Week 5   Wu.: 5’ Amrap 12 Crab reach 10 snow angel 1/ TGU @easy weight 5/side Windmill @easy weight   B.: STR. E2MOM   2 x 3 strict press + 5 Push press 2 x 2 Strict press + 4 Push press 2 x 1 Strict press + 3 Push press                   *…

Week 5   Wu.: 5’ Amrap 20” HS Hold 14 Low switch Cossack Squat 15 m Bear walk 10 Dead bug       A.:   8’ _ 50” work -10” rest 1. 1 Air squat + 2 R Lunges 2. 25” Plank + 25” plank Twist 3. 3 Down up + 2 push up 4….

Week 5   WU.: 6’ Amrap   5/side KB Bottom-up press @easy weight 5/side KB Snatch High pull @easy weight 10 Alt. Deep Squat with Thoracic Rotation 6/side Single leg RDL @no weight   A.: Snatch Complex 2×80%, 3×85%, 1×90% of 1 RM PS 1 Snatch Grip DL 1 Snatch High pull 1 Low hang…

Week 5   A.: 5’ Amrap 10-10 X Band Walks 20” Hollow Hold 6 Kang squat 5 Hindu push-up   B.: 3 sets 1×16/12 kg TC_8’ 8 Suitcase DL Right (R) 6 R. Swing R 4 KB Snatch high pull R 6 Dead Snatch R 8 KB offset push up R        …

Week 5   A.: 5’ Amrap 15”/side Side plank Rotation 25” wall sit alt. leg raises 12 Alt. superman 10 Downward dog toe touch   B.: STR. E2MOM Cyclist Front Squat  5,5,4,4,3,3 reps, rest 90”                            Tempo 3035 3 – Moving down, use…