1)2 rounds as warm up
– 15 down up
– 10 scapula push up
– 8/8 dead bug
– 3x [1 clean+ 2 push press] barbell
– 20″/20″ side plank
2)1 clean + 2 push press
4 sets same weight
3)For time
– 750 m row, 75 DU (double SU), 50 push press@15/20 kg BB
– 500 m row, 50 DU, 25 push press@25/30 kg
– 250 m row, 25 DU, 15 push press@35/40 kg
4)Plank 3×45″, 1′ rest
A) gymn + 3 sets: – 10m banded X-walk – 10 banded good mornings – 20″ plank w/ alt leg raises + 3′ continuous empty barbell warm-up B) E2’30” for 15′ 1 Squat Clean + 1 Split Jerk (3″ pause at receiving position) (drop!) + 1 Squat Clean + 1 Front Squat @70% of 1RM…
Mobility: General Activation: 2 RDS …
A) gymn + 4 sets : – 8 scap push ups – 6 reverse snow angel – 20″ wall sit w/ alt. leg ext. – 6 hollow rocks B) E90″ for 9′ – 8/8 knee support DB Row – 10 hip thrust pull over @DB C) For time : – 1 mile Run – 80 empty…
A. Gymn. +3 Rds.: • 10 scapula pull- ups • 10 cossack squats • 10 down- ups B. 10′ Practice • Ring / Bar Muscle- up C. 5 Rds. For time / TC: 20′ • 5 BMU’s / @ band / jumping BMU • 20/15 cals row • 15 wallballs D. Cool down
Mobility: Ankles+Hips Activation: 3 RDS …
HOMEBODY 8. NAP A) 100 reps high knee run * E30″ (including 0:00) : 3 Push-ups AMRAP 3′ (2 rest btw) /2 rounds of:/ 1st: – 20 air squats – 30 V-ups – Max Burpee 2nd: – 20 jumping lunges – 30 alt. pet bottle Snatches – Max Burpee 3rd: – 50 Butt Kickers –…
