Week 1 Day 1 Wu.: 2 rds 1’ cardio 5/5 Shinbox Thoracic Rotation 30”/30” Single leg Glute Bridge Isometric 5 BW Jefferson Curl A.: 3 rds 5 reps 1 – 1/4 BSQ 50-60% *rest 20-30” 8-12 Dual DB Thruster with speed! *rest 2’ B.: Emom 12’ 1st 10 Alternating Bac Rack Lunges…
1. 2 sets – 1 min machine – 10 scorpions – 10 alternating DB hang cleans – 10 goblet squats 2. 3 rounds – 1500m row – 30 alternating hang cleans @22.5/15 – 100 plate jumps @10/15 plate 3. Acc. Work – 100m front rack carry @2x heavy KB
1. 2 sets – 10 scapula pullups – 10 hollow rocks – 10 lat. pull downs 2. E20″ for 20 reps – 1 BMU or 2 jumping BMU 3. 4 rounds for time – 500m row – 4 rope climbs 4. 3 sets – 20 alternating KB pendlay rows – 20 band pull aparts – 20…
1. SMR + Dynamic Warm-up 2. Alex’s Birthday WOD / AMRAP 29′ – 2 rope climbs – 9 burpee box overs @100/120cm – 29 DU’s – 2 rope climbs – 9 burpee box overs – 29 abmat sit- ups 3. 9 sets 2X /unbroken/ 2 alternating V-ups+ 2 V-ups+ 2 Tuck-ups+ 2 Crunches+ 2 Reverse crunches
1. Activation / 2 sets – 5/5 hip thrusts – 5 jumping squats – 5 walkouts, then 2 sets – 3 muscle squat cleans – 3 tall squat cleans 2. Squat Clean / E1’30’ x 5 – 7 squat cleans @60% @You can perform these as singles or TNG 3. 3 sets / 2 min…
1. 2 sets – 12 tall kneeling band lat pulldowns – 6 tall kneeling band pull aparts – 6/6 half kneeling strict presses @easy KB 2. Shoulder Press – Work up to a Max strict press for the day, then – E1’30” for 4’30” – Max reps @75% of…
1. Warm- up for squat snatch 2. Squat Snatch E2′ – 4×7 /3+3+1/ @same weight 3. Back Squat E2′ – 3×15 @60% 4. 3 rounds for time – 20 Pull-ups – 20 cals rowing – 20 hang squat cleans @2×22.5/15 DB 5. Acc. Work – 5x 30″ hollow hold
1. Warm-up for running + core activation 2. Running / 3 sets – 400m run + 200m just walking 3. 5 sets, ascending to a heavy – 1 squat snatch + 1 hang squat snatch + 1 OHS 4. 5 rounds for time – 15 DL @heavy – 15 strict HSPU or 15 deficit pushups…
1. 3 sets – 3 snatch DL – 3 snatch high pulls – 3 tall squat snatches – 3 deep squat muscle snatch 2. Work upt to a max for the day in 15 min 3. Back Squat / E2′ for 10′ – 1 reps @heavy weight – 85-90% 4. 3-4 rds.: – 30 cals…
1. SMR + 2 sets – 5/5 KB windmills – 5/5 KB bottom-up presses – 5/leg single KB front rack lunges – 4/4 bulgarian split squats + jump 2. Push Press – 5×5 @climbing weight 3. E7′ x3 15-12-9 – Thrusters @25/30 – Bar facing burpees 4. Acc. work 3x 15 bent over lateral raise
