2021

Week 3   Wu.: 6’ Amrap 20” HS Hold 15 m R. Bear walk 10/side step Mini Band Sidewalk 10 Superman       A.:   6 rds 20” work 1. Air squat 2. Plank 3. Down up 4. Hollow rock 5. Rest     B.: 18’ Amrap 30m Farmer carry 30m shuttle run 7 Target…

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…