Warm Up: AMRAP 5′
10 Walking plank
8 Slow air squat
4 Down ups
2 Get up Johnnie
A. E4′ for 20′ – 5 Sets
100 Jumping Jacks
50 Thruster @ Pet Bottle
B. Gymnastic Swimming
C. 4 Sets of
16 OH Sit ups @ Pet Bottle
24 Legs Over The Bottle
A) gymn + 2 sets of : – 14 alt. single leg hip thrusts – 14 deadbugs – 14 toe touches in push up pos. – 14 jumping squats B) E2’30” for 15′ 1 Squat Clean + 1 Low Hang Squat Clean + 1 Front Squat + 1 Push Jerk (3″ pause at receiving position)…
Wu: gymn+Hip mobility A:3 light rds 6/6 romanian kb dl 6/6 kb clean&jerk 6/6 alt leg hand climb B: Every 4min x 6 20/18 cal row Clean&Jerk 20/18cal row 1rd: 6×50% 2rd: 5×60% 3rd: 4×70% 4rd: 3×75% 5rd: 2×80% 6rd: 1×85% C:Amrap 6′ 1 push up 1 jump air sq 1 ttb 2,2,2..3,3,3..4,4,4..5,5,5..6,6,6..etc D: streching
HONEBODY 34. NAP A.3 easy rounds of: 14 alternating lunge steps @ no weight 5 reverse burpees 14 alternating arm – leg raises in superman pos. 15 sec. hollow hold B. For time: 3 rounds of: 20 Alternating lunge steps @ single weight/ bottle 10/10 Suitcase deadlift @ single weight/ bottle 20 V-ups then, 2…
HOMEBODY 30. NAP A: 3 sets 10 hand walk + side twister 8 alt. scorpio 6 toes to touch 4 reverse burpee 2 alt reverse burpee B: “Green Monster” 4 Rounds For Time: 45 Air Squats 30 Sit-ups 15 Single Arm Devil’s Press w. ásványvíz / weight C: 3 sets 15 arch rock 15 sec hold…
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…
Wu: gymn+ dynamic mobility A: 3 rds 40 plank twist 10/10 m waiter carry w. kb 10/10 tempo split squat 313 B: ‘Rene row’ 7 rds 400 m row 21 walking lunges 15 pull up (open: ring row) 9 burpee rx 9/6 weight west open 4/2kg C:100 supermen extension every rest 20 sec supermen hold D:…
