1)6′ AMRAP
30″ run inside, 20 jumping jack, 30″ superman hold, 10 barbell good morning, 10 spiderman walk
2)Deadlift E 2′ x 3 reps x 5 rounds
3)25′ EMOM: 40″ work
Min 1- T2B
Min 2- Kettlebell snatch, alternating
Min 3- air squat
Min 4- kipping HSPU / wall climb
Min 5- rest
4)Stretching, SMR
HOMEBODY 20. NAP A: Gymnastic B:EMOM 49′ – 7 sets 1) 30-35-40-45-50-55-60 High Knee Run 2) 8-9-10-11-12-13-14 Burpees 3) 20-25-30-35-40-45-50 Plank Jack 4) 10-11-12-13-14-15-16 Thrusters 5) 10-15-20-25-30-35-40 Straight Body Ceiling Reaching Crunches 6) 12-13-14-15-16-17-18 GTOH 7) Rest walk (nasal) C: STRECHING
1)3 sets * 30″ superman hold * 5 BB muscle snatch * 6/6 lunge steps * 30″ high knee run 2)Lifting: E90″ x 5 sets x 1 complex 1 snatch high pull + 1 power snatch + 1 OHS (Open: 1 snatch high pull + 2 power snatch) 3)Strength: BSQ 3×3, same weight 2′ rest 4)For…
Mobility: Shoulders+Hips Activation: 2RDS …
Mobility: Shoulders+Hips Activation: 2 RDS -10 BB Snatch Grip Presses …
Wu: Gymn + games A: 3 rds 12 ring row 12 alt leg hip thrust 12 hrpu 12 m monster walk B: ” SB WHITTEN „ 5rds 22 kb swing 20/12 (rx 28-32/24-20) 22 box jump 60/50 cm 500 m row 22 target burpees 22 wall ball 9/6 C: unbroken 100 weighted sit up 20/15…
A. 2 Sets 50 Plate Object Hops / Jumping Jack 30 Opposite Arm & Leg Raise In Tiger Position 15 Scapula Push Up 10 Air Squat + 30 sec Hold B. 4 RDS For Time 15 Man Maker 60 Bycicle Abs 30 Sumo Deadlift High Pull C. 3 Set Not For Time 16 Windshield Wipers…
