1. SMR + Shoulder Mobility /T-spine extension, shoulder- hip extension/ https://youtu.be/wW-GAz2CTCM 2. 2 sets: * 5/5 Face up chinese plank + knee raise * 10 Hand release push- ups * 10/8 Cals row * 8 Shoulder taps in HS hold or Push- up hold pos. 3. EMOM 10′ Odd: 30 m Farmer Carry @moderate weight…
Week 6: day 39-40 A: 3 rds 40 s pigeon position 30 s alt. leg extension bridge on hold position 20 high knee run 10 hand climb + joga push up B: Bye bye Partner ( i go you go) For Time: 10 rds 15 cal cardio 10 alt. snatch (rx: 22,5/15, ct: 17,5/12,5…
Week 6: day 38 A: 3 rds 1 min cardio 25 hamstring curls w band 10 scapula pull up 30 sec deep sq hold w barbell B: Find your 10 RM BSQ or heavy 10 reps bsq 15 min C:Every 3 min x6 10 wall ball 15 pull up 10 double kb…
Week 6: day 37 A: 3rds 20-30 sec L-sit on parallette 5 hand climb 4 tgu 10 ring face pull B: E3mom x 5 5-10 chin pull up ( x 1,5 ring row) 10 bench press choose weight 10 bench row choose weight C: Every 4 min x 5 1-2 rope climb 10…
Week 6: day 36 A: 3 rds 12 alt kb deadlift high pull 10 shoulder taps @ hand stand position 8 kb alt. cossack sq 6 hindu push up B: Find your 3 RM Power Clean C: Find your 5 RM FSQ D:3 rds 600 m row 6 burpee pull up…
Week 6: day 35 A: 3 rds 15 cal cardio 10 reverse burpee 5 wall climb B: E3mom x 5 10 dumbells arnold press 10/10 bulgarian split sq w snad bag or slam ball, or heavy dumbells C: HAmlet 5 rds For time 1 man makers 3 devils press 5 dumbells cluster…
Week 6: day 34 A: 3rds 10/10 kb halo 16 alt. weight hip thrust 10 snatch grip back thruster 16 bird dog B: Find your 3RM Power snatch 10 min C: Find your 5RM BSQ 10 min D: Amrap 12′ 5 pull up 10 burpee 15 push up 20 air sq 25 sit…
Week 5: day 33 A: 3 sets 2 wall climb 4 down up 8 air squat 10 lateral box steps over B: „Marathon” 2 rds 4 back and down run in hall or 500/400m row 26 hrpu 4 run 500/400 m row 26 am swing 24/16 sc/ct:12-16 4 run 500/400 m row 26…
Week 5: day 32 A: 3rds 12 bird dog 6 scorpions 12 hip thrust 6 hindu push up B: E2mom x5 10 bsq 50% 10 shoulder press 50% 10 band good morning C: 3 rds 350 m row 20 ttb (ct: k2e, bs: v-ups x1,5) 350 m row 20 deadlift (rx:50/35, ct:…
Week 5: day 31 A: 3 rds 10 scapula push up 20 dead bug 10 alt. kb press in kneeling position 20 hollow rock B: Double under, Bar@Ring mu practice 10 min Rx: Every min 3-5 Bar or ring mu +20-30 du C: Balázsolás Tc: 20′ Buy in: 50 Wall Ball Then: 4 rds…
