Wu: gymn+ hamstring mobility
A: 2 rds
20 snow angel
10 wall sq
20 „S”
10 bb good morning
20 dead bug
B: E2mom:
10 barbell bench row choose weight
20 band kb swing choose weight
C: 3 rds
35/30 cal row
25/20 cal row
15/10 cal row
60 sec rest btw row
D: bonus
3×12 dumbel good morning/ arnold shoulder press
Wu: gymn+ games A: AMRAP 40′ 50=25/25 one leg double under (open simple) 40 cal cardio machine 30 alternating dumbell snatch 22,5/15kg 20 pull up 10 back squat 40/25 climbing every rds 5 strict toes to bar B: streching
A) gymn + 3 sets of: – 1/1 TGU – 4/4 Halo – 6 Slow goblet squats – 4/4 OH Sit-ups B) EMOM 8′ : 20″ max rep strict HSPU (Rx: medball btw legs) C) E2’30” for 12’30” 1 Snatch Deadlift + 1 Low Hang Snatch High Pull + 1 Squat Snatch + 1 OHS…
HOMEBODY 46. NAP A: 6′ Amrap 6 crab reach 6 inchworm 30 high knee run 40″ wall seat B: 15′ EMOM 40″ work / 20″ rest Explosive chair step up (left) Explosive chair step up (right) Alt. Hang snatch C: 12′ Amrap 3 burpee 6 push up 9/9 thruster 12 sit-up 15…
HOMEBODY 38. NAP A: Amrap 6′ 10 scapula push up 10/10 one le rdl 30 russian twist B: „AHAN” 4 rds 30 floor press 30 goblet squat 30 sit up 30 frog jump 2′ rest 3 min plank 1′ rest 3 min superman hold C: Streching
1)2 sets as WU * 12 snow angel * 10 empty BB good morning * 20″ HS hold * 20″ plank 2)9′ EMOM Min 1- 30″ paralette L-sit hold Min 2- 20″/20″ side plank hold, 1x KB in overhead hold Min 3- 6/6 half kneeling press@ KB 3)10′ OTM Odd: 3 push press@medium w. Even:…
A) gymn + 3 sets: – 10m banded X-walk – 10 banded good mornings – 20″ plank w/ alt leg raises + 3′ continuous barbell warm-up B) E2’30” for 12’30” 1 Clean Pull + 1 Low Hang Squat Clean + 1 Split Jerk (2″ pause at receiving position) @90% of 1RM C) EMOM 8′ Odd)…
