A. 2 Sets
50 Plate Object Hops / Jumping Jack
30 Opposite Arm & Leg Raise In Tiger Position
15 Scapula Push Up
10 Air Squat + 30 sec Hold
B. 4 RDS For Time
15 Man Maker
60 Bycicle Abs
30 Sumo Deadlift High Pull
C. 3 Set Not For Time
16 Windshield Wipers
16 Hip Thrust
1)5′ amrap * 5 inchworm * 1 bear complex@ empty BB * 7/7 dead bug * 14 air squat 2)BSQ 5×2, same heavy w. 90″ rest btw sets 3)For time, TC: 15′ 1992 m row 10 Bear complex @45/60 kg (1 power clean + 1 FSQ+ 1 jerk+ 1 BSQ + 1 jerk) 12 Bar MU…
1)Shoulder mobility + running w/exercises 2)3 sets for quality 10/10 half kneeling kettlebell windmill, 12 alternating kettlebell press 90″ rest 3)5 rounds for time – 3/5 strict pull up – 10 hang clean@35/50 kg – 20 air squat – 10 push up 4)One arm row 3×10/10
HOMEBODY 38. NAP A: Amrap 6′ 10 scapula push up 10/10 one le rdl 30 russian twist B: „AHAN” 4 rds 30 floor press 30 goblet squat 30 sit up 30 frog jump 2′ rest 3 min plank 1′ rest 3 min superman hold C: Streching
A. SMR + Gymn. + 2rds.: • 30 jumping jacks • 30″ superman hold • 7 down- ups • 14 snow angels B. EMOM 30′ ☆ 50″/10″ 1. Row 2. Shuttle Run 3. Burpee C. 3 sets • 20 barbell good mornings • 20 alt. leg raises in plank pos. D. Stretching
A. Gymn. + Scapula activation B. 3 sets / 2′ rest • 5 strict pull-ups • 10 chest supported rows @medium DB • 10 lat. pull down C. Core Strenght 3-4 sets /1′ rest ▪︎ 40″ plank ▪︎ 15 weighted abmat sit-ups D. For time 20-18-16-18-20 T2B’s 10-12-14-12-10 SDHP’s /weight: RX: 50/35 OPEN: 40/25 BEGINNER:…
A: Warm up 3 rounds not for time – 12 scapula push up – 30” hip thrust hold – 8/8 opposite arm-leg raise in tiger crawl position B: 14’ OTM Odd: 20 russian swing / ásványvíz Even: 12-15 goblet squat/ ásványvíz 2’ rest 14’ OTM Odd: 30” HS hold /wall Even: 15-20 butterfly sit…
