A. 2 Sets
20 Jumping Jacks
8 Scorpions
20″ Hollow Hold
8 Supermans
B. 4 RDS AMRAP 5′ – 2′ Rest
First 5′
20 V-Ups
15 OHS
10 Walkout Push Ups
Second 5′
20 Hollow Rocks
14 Thrusters
10 Burpees /No Jump/
C. 3 RDS
20 Crunches
10 Reverse Crunches
Warm up:Gymn A: accumulate 8 mins plank Every break: chair inverted row 1 break :20 chair inverted row 2 break : 40 chair inverted row 3 break : 60 inverted row B: Emom 30’ Odd : 20sec/20 sec stick chop Even: 30-28-26-24-22-20-18-16-14-12-10-8-6-4-2 Object ground to overhead C: Unbroken 60 bird dog 2 sec pause bottom
1. WU. + 2 sets of: • 5 scapula pull- ups • 8/8 split squats • 5 scapula push- ups • 8 drop squats 2. Snatch Balance Practice / 5×3 increasing weight 3. E2′ for 10′ • 5 Hang Squat Snatches @50/35 35/20 • 40 DU’s / 80 Single unders 4. Not for time ▪︎…
A. Gymn. + Scapula activation B. 3 sets of: • 8-10 weighted strict pull- ups /same weight • 18 alt. chest supported rows @heavy dumbbell C. Core Strength /3 sets/1′ rest • 20″ L- hang hold • 15 weighted sit- ups /weight at the chest • max rep strict T2B D. For Time @1 heavy…
HOMEBODY 11. NAP A. Amrap 7′ (easy pace) – 3 walk-out w/toe touches – 12 alt superman – 6 cossack squat w/halo in the bottom pos @pet bottle B:EMOM 42′ – 7 sets 1) Mountain Climber x 2) Down-up w/chair step up 3) Superman 4) Jumping Jack 5) alt. Thruster w/2 pet bottle 6) Plank 1st…
A. Gymn. + 3rds.: • 10 scapula pull- ups • 3 wall climbs • 10 air squats B. 4 sets • 8/8 landmine rows • 8 lateral raises @ plate C. Helen – target @ sub 10′ ☆ 3rds • 400m run • 21 KB swings @16/24 • 12 pull- ups D. Pendlay row •…
HOMEBODY 18. NAP A: AMRAP 6′ 12 scorpion 12 reverse lunges 12 bird dog 12 dead bugs B: 4 rds 25 chair dips 24 one leg squat to a box/chair 25 hollow rock 24 squat jumps C: 3set 15 Arnold press 20/20 side hip thrust
