2023

  Week 1: day 2 Wu: 3 rds 45 sec jumping jack 10 arch rock + snow angel 6/6 one leg kb rdl   A: 8-10 min practice ( pull up, c2b, bar-ring mu, hswlk, hspu, du) B: 3 rds 15 m hswlk / bear wlk 3 bar mu / kipping c2b pull up 30…

Week 1: day 1 warm up:  3 rds 10/10 m monster walk 10 alt scorpion 10 cat camel then 2 rds 10 bb cluster 10 alt ttb   A: Squat clean & double under 3 squat clean leader heavy + 25 du / 60 simple Tc: 10 min   B: Front Squat 3×10 [50-55%]  …

Wu: full mobility Games   A: Egen (partner workout) 2000 m row 8 rds 18 du 9 thruster 40/30 9 c2b / invertallt row x1,5 / ring row x2 1000 m row 2 rds 50 wb 40 hang snatch 40/25 30 pull up/ ring row x1,5   FULL STRECH!!

Wu: 3 rds 4 reverse burpee 30 sec hip thrust hold 4 down up 30 sec wall sit hold 4 burpee pull up   A: Emom  3x 4=12min – 6-10 barbell deadlift 40-80/ 20-60 kg – 6-15 kipping hspu/pike push up – 1-3 bar mu/ kipping pull up/ ring row x4   B: Eggs! 100 du/ 200 simple…

  Wu:  3 rds 10 snow angel 3/3 Turkish get up easy 15 hip thrust   A:8-10 min Practice (Pull up, c2b, ring-bar mu, hswlk, hspu, peg board)   B: OhhhYeah Amrap 16′ 4rds 500 m run (600 m row) 12 alt. Devil press (16-22,5/ 10-15) then max burpee pull up   C: 3 rds…

A: activation 1′ cardio 6 walkout 10 tall kneeling shoulder cars 12 alt toe touch 30″ plank B: Power Clean & Jerk – 12 mins 1RM – build up to your heaviest C&J ever C: 4 sets 3 strict press + 3 push press + 3 push jerk increase the weight set by set from…

A: activation – 2 sets 10 bw good morning 10 shinbox switch 10 russian babymaker 5 tall kneeling muscle snatch @empty bb 1′ cardio B: Power Snatch – 12 mins build up to your new 1RM C: Front Squat – 10 mins build up to your new 1RM D: EMOM to hell (12-18′) 2 clean pull + 2…

A: activation – 2 sets 1′ cardio 10 snow angel 10 scap push up to downdog 10 russian babymaker 30″ plank B: 2 rds for time – TC: 31′ 20 Hrpu  30 Air squat  20 Pull up / ring row  30 Pendlay row @dual kb  20 Yoga push up 30 Empty barbell thruster  20 Abmat…

A: activation – 2 sets 1′ cardio 5 walkout 5/5 hip flow 12 alt toe touch 12 deadbug B: 5′ AMRAP 5 push up 10 gorilla row (R+L=1) @mod 15 air squat C: 5 x 5′ hard work (2 mins rest between rds) 21-15-9 am swing  hrpu remaining time: max cal cardio 15-12-9 wallball T2B remaining time:…

A: activation – 2 sets 10 childpose Y raise 30 sec cardio @mod 5/5 SL RDL hold (5″ hold each reps) 15 sec cardio @hard B: practice – 6 mins 6-weeks-goal session C: 3 sets 4 snatch grip RDL @31X1 @75-80% 4 wtd double box dips @31X1 90-120″ rest between rds D: for time – TC:…