1)Warm up: hip + th mobility, some animals
2)10’OTM
Odd: 3-5 rope T2B
Even: 12 dual KB deadlift with band
3)Front squat 5×3, same weight
2′ rest btw sets
4)2x 8′ AMRAP with 4′ rest btw rounds
First AMRAP: 300 m row, 10 burpee over rower, 30″ superman hold
Second AMRAP: 12 wallball, 6/6 kettlebell single arm GTOH, 12 V-sit up
HOMEBODY 27. NAP A: 20″ work / 10″ rest,change x 3 rounds ( 6 minutes total ) Easy high knee run Cossack squats Inchworm Plank hold B: For total / max reps: 4 rounds – 1:00 at each movement 1:00 rest btw. rounds Alt. arm hang C&J @ weight / víz Down-ups Alt. arm hang…
A) gymn + amrap 5′ (easy) – 10 steps bear crawl – 10 banded pull apart – 10 deadbugs – 30 high knee run B) E90″ for 12′ 10-9-8-7-6-5-4-3 strict pull-ups (Rx: increasing Weight; Open: decreasing band) C) ‘Hitman’ 3 RFT : – 10 Back Squats (from the ground) @100/70 – 400m Run TC:13′ D) 3…
Mobility: Ankles+Hips Activation: 3 RDS …
A.3 sets of: 8 down-ups 10 bird dog (5/5) 12 scapula push-ups B. For time: 10 rounds of: 6/6 single arm thruster @ bottle/weight 8 Burpees C. 3 sets: 30 flutter kicks 20 russian twists 10 Hollow rock rest 1′ between sets.
A. Warm-up: Gymn. + 60s. Cardio machine / Row 15 Air squats 60s. Frog pos. stretch 15 Hollow rock x 3 sets B. Every 3’ x 5 sets (15 min.) 10 Cal Row 3 Wall climb 20 Russian swing @ heavy! Rest 3:00 C. Every 3’ x 5 sets (15 min.) 20…
A. Warm-up: 20m Bear walk or 20 bear step 15/15 Single-Leg Glute bridge 30s. Hollow hold x 2 sets B. EMOM 10’ Odd: 20 Shoulder taps in Handstand pos. (Scaled – push-up pos.) Even: 30s. Squat pos. Hold (active) C. 12 Rounds for time: 15/12 Push-ups 30 Alt. Reverse lunges steps (weighted if it possible) …
