1)3 sets for warm up
– 20″ hollow hold
– 20″/20″ bottom up KB carry
– 1′ easy row
2)Kipping pull up, bar MU practice in 6-8′
3)3 sets
– 10/10 paralette one arm dumbbell row
– 10 double dumbbell bench press
4)For time
– 500 m row, 8 bar MU/ 20 pull up, 20 abmat sit up
-300 m row, 6 bar MU/15 pull up, 20 sit up
– 150 m row, 4 bar MU/ 10 pull up, 20 sit up
A. Warm-up: Gymn. + 3 sets of: 16 Lateral Box steps @ increasing height! 10/10 Suitcase Deadlift @ 12/16kg KB 5 Empty BB hang clean + strict press 30s. Handstand hold B. For time: 2 Rounds of “DT” @ 40/25kg 30 Box jump @ 50/60cm 2 Rounds of “DT” @ 50/30kg 30 Box…
A. Gymn. + Warm-up: 15/15 Single-arm Russian Swing @ Easy! 20 Plank to Push-ups 60s. Squat pos. hold 30s. Handstand pos. hold x 3 sets B. 3 Rounds for time: 10 Clean & Jerk @ 60/40kg 10 High Box jump @ 80/60cm Rest 5:00 C. 3 Rounds for time: 10 Bar MU’s…
A:3 sets – 6/6 scorpion – 12 scapula push up – 30” HS hold/ wall B: For time: 21-15-9 reps – reverse lunge steps – hand release burpee 21-15-9 reps – pike push up – Goblet squat/ ásványvíz – cross jacks C:3 sets – Body saw x 10 – Side plank x 20”/20”
Wu: gymn+ pvc mobility A: Amrap 5′ 50 simple under 10 alt du kb push press 8/12 kg 25 jumping jack 10 goblet squat B: Every 3 min x5 – 6 back sq – 4-6 chin strict chest to bar pull up C: for time 21 sumo dl high pull 40/30 open 30/20 50 du…
Warm up: A: Amrap 6′ 8/8 one leg hip thrust 8 snow angel 30′ sec squat position hold B: For Time 30 rds 2 get up jhonnie ( reverse burpee ) 4 push up 6 skeater jump 8 alt V ups C: 10-20 min Streching
HOMEBODY 11. NAP A. Amrap 7′ (easy pace) – 3 walk-out w/toe touches – 12 alt superman – 6 cossack squat w/halo in the bottom pos @pet bottle B:EMOM 42′ – 7 sets 1) Mountain Climber x 2) Down-up w/chair step up 3) Superman 4) Jumping Jack 5) alt. Thruster w/2 pet bottle 6) Plank 1st…
