A. 3 SET
20 Bird Dog
15 Hollow Rock
5 Hip Thrust + 40 sec Hold
B1. 10′ AMRAP
1 Atomic Sit Up
1 Burpee
1 Air Squat
1 Push Up
2-2-2-2, 3-3-3-3, 4-4-4-4, etc.
3′ Rest
B2. 10′ AMRAP
2 Thruster
2 Alt. V-Ups
2 Stepping Squats
2 Desk Pull Up or Chair Pull Up
4-4-4-4, 6-6-6-6, 8-8-8-8, etc.
C. 3 SETS
1′ Plank
15 Sec Rest
1 Min Superman Hold
15 Sec Rest
HOMEBODY 22. NAP A: AMRAP 6′ (easy) 12 birddogs 12 deadbugs 12 toe touches in push up pos. 6 tempo squats /5-1-X-1/ B: 5 sets of: 10 tempo push-ups /3-1-X-1/ 15 inverted Row C: 5 sets of: 8/8 bulgarian squats 10 hamstring curls w/towel https://youtu.be/6tUMNj1S-rg D: For Time: 30 Down-ups Tc: 1′ Every missed rep: 5 Down-ups…
A. Gymn.+ 2 rds.: • 40″/40″ side plank • 20/20 m front rack carry @16/20 • 2/2 TGU’s B. Weightlifting ☆ 6x 1 Complex @ 75% of power clean max /no tng/ • 2 P.Cleans + 2 Jerk + 1 P.Clean C. /1. AMRAP 6′ • 8 OHS @16/24 KB • 8 Target burpees 3′…
Mobility: General Activation: 3′ (3RDS-No Rest) …
A: Gymn+ 3rds: • 10/10 cuban press • 16 dead bug • 8/8 1-leg hip thrust B: 5 rds: max reps at every movement: • 1 min max HRPU • 1 min max Goblet Squat • 1 min max Burpee • 1 min max V-ups hands on the floor • 1 min Full rest C: 3-4…
A. Warm-up: 20m Bear walk or 20 bear step 15/15 Single-Leg Glute bridge 30s. Hollow hold x 2 sets B. EMOM 10’ Odd: 20 Shoulder taps in Handstand pos. (Scaled – push-up pos.) Even: 30s. Squat pos. Hold (active) C. 12 Rounds for time: 15/12 Push-ups 30 Alt. Reverse lunges steps (weighted if it possible) …
1)2 rds – 10/10 m bottom up KB carry – 10/10 side plank hip lift – 15 banded row – 10 m bear crawl 2)Bar MU or Ring MU practice in 6-8′ Too easy: strict Too hard: kipping pull ups, butterfly,banded bar mu… 3)5 rft – 3/5 bar MU / 8 CtB/ 12 pull ups/…
