Wu:Gymn + elbow mobility
A: 2 rds
4/4 turkish get up /light kb/
6/6 one leg burpee
8/8 one arm sit up
10/10 kb one arm snatch
B:10min
Power snatch climbing heavy 5×4
C: „B” last weight 3×7 snatch high pull
D: For time
100-80-60-40-20 Duoble under (open 1,5x simple)
10-8-6-4-2 burpee toes to bar (open knee to elbow)
E: strech
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…
1)6′ AMRAP – 8 inchworm – 3/3 TGU from press to lunge – 30″ wall sit hold, arms overhead 2)Handstand hold, walk progression, strength 3 sets for quality – around the box -1/1 round – 30″ HS hold facing the wall – 10 abwheel 3)OTM 10′ Odd: Back squat x 5 Even: kneeling double kettlebell press x…
Warm Up: Gymn A. 3 Rds not for time 10/10 Single Leg Romanian Deadlift 20 Alt V-Ups 20 Alternate Tou Touch B. 4 Rds For Time 100 Mountain Climber 50 Sit Up 20 Hand Release Push Up C. 3 Rds 30 Arch Rock 30 sec rest btw sets
#HOMEBODY 6. NAP Warm-up + A. Amrap 5′ 8 Cat camel 8 Good morning with stick 8/8 Deadbug B. Amrap 8′ 2-4-6-8-10…etc reps of Chair/Box step-up or jump (if you can) Alternating V-ups rest 2′ Amrap 8′ 2-4-6-8-10… etc reps of: Goblet squat @ bottle/weight HSPU (if you can) or Push-ups C.3 sets : 10/10 Sidebend…
Mobility: General Activation: 3 RDS …
HOMEBODY 22. NAP A: AMRAP 6′ (easy) 12 birddogs 12 deadbugs 12 toe touches in push up pos. 6 tempo squats /5-1-X-1/ B: 5 sets of: 10 tempo push-ups /3-1-X-1/ 15 inverted Row C: 5 sets of: 8/8 bulgarian squats 10 hamstring curls w/towel https://youtu.be/6tUMNj1S-rg D: For Time: 30 Down-ups Tc: 1′ Every missed rep: 5 Down-ups…
