1)3 sets
– 12 m spider man walk, 12 m crab walk
– 6/6 cossack squat
– 10 barbell good morning
– 20″ HS hold/wall
2)Back squat 2×3@80-85 %, 1×2@heavier, daily max, when if its very good
3)20′ EMOM
Min 1- 10-12 m HS walk/ 2-4 wall climb
Min 2- 15-20 box jump
Min 3- 10-15 cal SkiErg
Min 4- 15-20 wall ball
Min 5- rest
4)3-4 sets
30″ passive hang, 20-30 wrist strengthening with clips/arm
Mobility: Shoulders,Thoracic Spine Activation: 3 RDS -10 Bird-Dogs …
HOMEBODY 31. NAP A: 3 sets 15 pulldown in superman 10 sit up to reverse bridge 20”/20” single leg hip thrust hold B: AMRAP 20′ 50 hop over lunges (right) 50 one arm bench row (left) w. ásványvíz / weight 50 hop overs lunges (left) 50 one arm bench row (right) 50 left knee to right…
Mobility: Ankles+Hips Activation: 2 RDS …
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…
1)7′ amrap * 8 OHS facing wall * 12 banded good mornings * 12 alt sh. taps in push up pos. * 50 SU * 20″ HS hold/wall * 5 burpee 2)Lifting: 1 snatch high pull + 1 power snatch 5 sets, E90″ 3)BSQ 3×3, same w., 90″ rest 4)8′ amrap * 10 thruster@ 2x KB…
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…
