A,
6 hand climb
20/20 sec side plank
6 down ups
*3 round
B,
Piramis
6 diamond push up
9 tuck ups
12 alt. Front lunges
15 hr push up
12 alt. Back lunges
9 tuck ups
6 diamond push up
*4 round, 1 min rest between the cycles
C,
15 sec work – 5 sec rest:
15 sec air squat
5 sec rest
15 sec squat hold
5 sec rest rest
*5 round
D,
20sec tiger position hold
20 sec revere plank
20 sec hollow hold
Mobility: General Activation: 2 RDS …
Mobility: General Activation: 2 RDS – 1 Length Reverse Bear Crawls …
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 …
HOMEBODY 23. NAP A: 2 sets 0-1min: plank to push up 1-2min: alt. one leg romanian deadlift 2-3min: high knee run B: 5 sets for time 5 wall climb / 8 pike push up / 11 push up 7/7 squat clean+press w. ásványvíz/weight 9 burpee 11/11 overhead lunge w. á.víz/weight 13 sit up C:…
Wu: gymn+shoulder mobility A: 3 rds 5 get up jhonnie 5 imchworm 5 wall climb B: 4 rds 10/10 dumbell rows climbing heavy 20 heavy swing C:3 rds 4 rope climb 75 du/125 simple 25 push press 30/20kg D: streching
#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…
