1)Warm up: 3 rds
– 10/10 shoulder taps in push up
– 30”/30” side plank
– 12 snow angel
2)4 rds, 90” rest btw rounds
– 10/10 one arm row
– 30” overhead hold something heavy
– 8/8 press
3)2x 10’ amrap, 3’ rest btw sets
First amrap:
20 burpee chair step up,
15 air squat,
10 push up
Second:
10 push up,
15 burpee chair step up,
20 air squat
30 jumping jack/30 su
A: 2 rds 30 shoulder taps in push up position 30 knee to elbow 30 hip thrust B: „CONFUCIO” 3 rds 100 jumping jack 25 burpees 50 sit up 100 jumping jacks 25 burpees 50 leg raises C: Streching
1)3 rds * 10 banded row * 20″ HS hold/wall * 8/8 dead bugs * 5 BB press 2)Strict press E90″ x 3 reps x 4 sets 3)Weighted strict pull up /Open: just strict, no weight) 5×3, same w., 1′ rest 4)5 rft * 50 DU /100 SU * 25 abmat sit up * 40…
A) gymn + 3 rnft 4 ‘hip flow’ 6 down ups w/toe touch 8 deadbugs 20 butt kickers B) EMOM 25′ – 5 sets /20″ ME – 40″ Rest / 1) DUBS 2) Row 3) BJO 4) WB 5) Burpee C) 5 sets 5-7 s pull ups 15 inverted row 30″ rest btw D)…
A) gymn + 2′ easy Row/Ski/Bike + 2 sets of : – 6 hip flow – 12 toe touches in push up pos. – 36 Butt Kickers B) AMRAP 30′ – 5 walk-outs – 10 ring rows – 20 floor presses w/15/10 plates – 30 air squats – 40″ max effort Row – 300m Run…
HOMEBODY 44. NAP A: 2 rds 60 sec tiger position hold 10/10 windmill 60 sec deep squat hold B: ” MERRY CHRISTMAS 2020 „ 1: man maker 2: reverse burpee 3: wall climb 4: air squat / front squat w.weight 5: v-ups 6: inverted row 7: russian swing 8: hand release push up 9:…
Wu:gymn+ wirst mobility A:3 rds 5 wall walk 9 bb power sn 13 wb clean 17 cal row B: 5×3 power snatch choose weight C:3×6 snatch high pull D: 100 reverse lunges wall balls shot to target 9/6 Every rest, 10 deadlift 100/60 kg open(60/35) E:50 abwheel 50 hip extension
