A. Warm-up:
50 Jumping jack
10 Reverse snow angel + 30s. Plank
10/10 KB snatch (hang) @ 8-12kg
15 Goblet Squats
x 2-3 sets
B. EMOM 5’
10 Overhead Squats @ Empty BB
C. Every 5’ x 3 sets
60 Double-unders / 100 Single-unders
10 Squat snatch 40/25kg
30 Double-unders / 50 Single-unders
5 Squat snatch @ 60/35kg
D. Front squat @ go until 82.5% of 1RM
Then..
Every 90s. x 5 sets
Front squat x 10 reps @ 50% of D
E. Accumulate 3 min.
Double KB Front rack hold @ Heavy!
Mobility: Ankles+Hips Activation: 2RDS 8/8 Single Leg RDL 10 Upper Body Supermans 10/10 Monster Walking 1/1 Lenghts Waiter’s Carry (WB) A. Back Squats 5×8 @ 65%, 2′ Rest B. 12′ AMRAP 8 Ring Dips 10 Wallballs @9/6 12 Sit-Ups DIP: RX: RING DIP / OPEN: BOX DIP / BEGINNER: BANDED PULL-DOWN WALLBALL: RX: @9/6 / OPEN:…
A.3 sets of: 8 down-ups 10 bird dog (5/5) 12 scapula push-ups B. For time: 10 rounds of: 6/6 single arm thruster @ bottle/weight 8 Burpees C. 3 sets: 30 flutter kicks 20 russian twists 10 Hollow rock rest 1′ between sets.
A.Amrap 5′ 5 inchworm 5/5 crab & reach 8/8 reverse lunge steps 20″ high knee run in place B.EMOM – 45″ work / 15″ rest x 4 sets 1. Jumping Jack 2. Hang clean&jerk @ bottle/weight 3. Mountine climbers 4. Plank hold C.4 sets of: 8/8 Bulgarian split squat @ weight if…
A: 3rds 10 cat-camel 16 dead bugs 10 scorpions 30″ superman hold B: AMRAP 8’ 2 Lunge step 2 Burpee 2 Alt V-ups 2 alt biceps curls w.ásványvíz 4-4-4-4-6-6-6-6-8-8-8-8….etc 2 min rest Then….. For Time 3 rds 100 mountain climber 100 jumping jack 100 bicycle abs 100 push press w. double ásványvíz C:…
Mobility: General Activation: 2 RDS – 2 Lengths Butt Kicks …
HOMEBODY 8. NAP A) 100 reps high knee run * E30″ (including 0:00) : 3 Push-ups AMRAP 3′ (2 rest btw) /2 rounds of:/ 1st: – 20 air squats – 30 V-ups – Max Burpee 2nd: – 20 jumping lunges – 30 alt. pet bottle Snatches – Max Burpee 3rd: – 50 Butt Kickers –…
