A. Warm-up: Gymn + 3 sets of:
60s. Cardio machine
15 Ring Row
10/10 KB Strict press
30s Hollow hold
B. 5 Rounds for time:
3 Wall climb
6 Burpee
9 Double KB Hang power clean @ 2×20/12kg
12 Toes To bar
Tc: 15’
C. Barbell Strict press (from ground)
4×10 reps @ same weight!
D. 3 sets of:
20 Alt. Double KB pendlay Row @ heavy!
30/30s. Side plank
1)5′ amrap 12 hip thrust, 12 m bear crawl, 10 BB deadlift, 30 mountain climber 2)Lifting E90″ x 1 complex x 5 rds Complex: 1 hang squat clean+ 1 tng squat clean Climbing weight, up to 80-85 % of hang sq clean 3)Deadlift 4×3@ ~75-80 % 2′ rest btw sets 4)12′ EMOM Min 1- 12-15 medball squat…
HOMEBODY 17. NAP A: 3 sets 10 PVC or Stick pass throught 10 PVC or Stick Good morning 10 Scapula Push-ups 10 Downward Dog Alt. Toe touch B: 8 rds „Thruster Baby” 25 Thruster w. double ásványvíz 50 du/100 simple under / plate hops C: 3rds 30 biceps curls w.ásványvíz or weight 15/15…
HOMEBODY 13. NAP A: AMRAP 5′ • 10 bird dogs • 10 cossack squats • 16 dead bugs • 8/8 1-leg hip thrusts B:AMRAP 20′ „CINDY’s Abs” • 5 Handrelease push-ups • 10 sit- ups • 15 air squats C:3 sets • 20 skull crushers @ water bottle • 40 russian twists @ something
A. Warm-up: Amrap 6′ 5 Inchworms 8/8 slow cossack squats 2 wall climbs 15″ active hang from bar B. Strength / Lifting: EMOM 3′ x 3 sets ( 1′ rest btw. sets) * increase the weight in every set! 1 Snatch Pull + 1 Squat Snatch ( not TNG) C. WOD For time: Tc:…
1)5′ amrap * 8/8 sh taps in tiger crawl pos. * 8 BB thruster * 6/6 crab n’ reach * 20″ wall sit hold 2)10′ OTM odd: 3 FSQ@medium weight (~65-70 %) even: 10 double KB floor press 3)For time – 5-10-15-20 HR push up – 10-20-30- 40 air squat – 15-20-25-30 weighted sit up@6/9 kg ball 4)3 sets…
A. 3 Sets 10 (5/5) Downward Alt. Toe Touches 10 Scapula Push Ups 12 Alternating Lunge Steps 8 Down Ups B. 6 Sets of: 3 Minute Work / 1 Minute Rest 10 Devil Press 20 Kumping Jacks AMRAP – Air Squats in remaining time *Score: Total number of Air Squats completed during the 6 sets….
