Week 4 Wu.: 3 rds 20” reverse plank alt. leg raises 12 Frog Bridge 10 Ring row 14 Cross Jack A.: 6’ Amrap 12 R. swing 10 Down up 4 Atomic sit up 10 push up B.: 2 rds For Time (with a Partner) TC 25’ 20 Hang Power Cleans 50/32,5…
Week 4 Wu.: 3 rds 20” reverse plank alt. leg raises 12 Frog Bridge 10 Ring row 14 Cross Jack A.: 6’ Amrap 12 R. swing 10 Down up 4 Atomic sit up 10 push up B.: 2 rds For Time (with a Partner) TC 25’ 20 Hang Power Cleans 50/32,5…
Week 4 Wu.: 5’ Amrap 6/side single leg bridge; at 6 hold 10” 14 Tiger position Sh. taps 1/ TGU @easy weight 5/side Windmill @easy weight A.: STR 2x 3 strict press + 5 push press 3x 2 Strict press + 4 Push press * increase weight every rds …
Week 3 Wu.: 5’ Amrap 5 Goblet Kang Squat @easy weight 10 m Tiger walk 25” wall seat 10 Alt. Superman A.: 9’ Emom 45”-15” WB Squat Clean 10 MC + 2 Down up 4 Wb R. Twist + 4 Wall Ball sit up B.: 6 rds TC_18’ 500/420…
Week 4 WU.: 5’ Amrap 6/side DB High Pull 10 Alt. Deep Squat with Thoracic Rotation 6 Overhead Wall Squat 5/side Single leg RDL @no weight A.: E2MOM for 10 Min 1 Snatch High pull 2 low hang Power Snatch 2 High hang power Snatch * increase weight every rds…
Week 4 A.: Amrap 6’ 12 Alt. Kettlebell Halo 10 Alt. Cross knee plank 5/side Lateral Box Step Downs 10 Down dog alternating toe touch B.: 5 rds TC_14’ 30” row* target 60% 8 Lateral jump over the rower 6 Double DB Push press 5 HR Burpee 20” row *target 80% …
Week 4 A.: 5’ Amrap 15”/side Goblet Pulse Split Squat @easy weight 12 Dead bug 10 Superman pull 12 Alt. V ups B.: STR. Cyclist Front Squat 5,5,4,4,4 reps, rest 90” Tempo 12X0 1 – 1 second to squat to the 1/4, Hold for 2 seconds! 2 – Seconds to squat…
Week 3 Wu.: 6’ Amrap 10 Scapular Pull-Ups 15”/side Single arm High Plank 10 crab Bridge 12 Alt. superman A.: Emom 9’ 45” work – 15” rest Max Alt. R. Lunges Max MC Max Cross crunches B.: FT 3 rds 1 Rope Climb 6/side KB Hang clean 16/12 kg 12/18/24 Abmat sit…
Week 3 Wu.: 6’ Amrap 10 Scapular Pull-Ups 15”/side Single arm High Plank 10 crab Bridge 12 Alt. superman A.: Emom 9’ 45” work – 15” rest Max Alt. R. Lunges Max MC Max Cross crunches B.: FT 3 rds 1 Rope Climb 6/side KB Hang clean 16/12 kg 12/18/24 Abmat…
Week 3 Wu.: 5’ Amrap 6 Snow Angel 4 Hindu push up 5/ Single leg RDL @easy weight 5/side Single arm R. swing A.: STR 5x 3 strict press + 5 push press (70% of 1RM SP) *rest 75-90” B.: 12’ Amrap High Skill at 00:00, 6:00 70 Du…
