WU: 3 Sets Of:
20″ / 20″ Star Side Plank
8 Jump To Knees
20″ High Knee
20″ High Heel
A.
5′ Max Skaters Jump
*Start Every Minute With: 10 Push Up
1′ Rest
5′ Max Running
*Start Every Minute With: 10 Squat
1′ Rest
5′ Max Jumping Lunges
*Start Every Minute With: 10 Sit Up
1′ Rest
5′ Max Squat Position to Push Up Position
*Start Every Minute With: 10 Diamond Push Up
B. 4 RDS
30″ Plank
20″/20″ Side Plank Hip Thurst
30″ Reverse Plank
Wu:Gymn + elbow mobility A: 2 rds 4/4 turkish get up /light kb/ 6/6 one leg burpee 8/8 one arm sit up 10/10 kb one arm snatch B:10min Power snatch climbing heavy 5×4 C: „B” last weight 3×7 snatch high pull D: For time 100-80-60-40-20 Duoble under (open 1,5x simple) 10-8-6-4-2 burpee toes to bar…
Warm up: A: 7 sets not for time 1 hand climb 2 scorpions 3 push up 6 opposite arm/ leg raises superman position B. For time 100 Devil press w. 2×1,5-2l, or dumbells EMOM(inc:0:00): 20 jumping jack C: 3 sets 30 sec max effort sit up, 30 sec 1-arm pushup hold rigth, 30 sec 1-arm…
A. Warm-up: 3 sets of: 10 tempo air squat ( 3″ down, 2″ pause at bottom , 1″ up ) 8 empty BB good morning 20″ / 20 ” side plank B. Strength / Lifting Back Squat 2 x 3 @ same weight ( heavy @ ~ 80%-85% ) then, increase weight: 2 x 2…
HOMEBODY 37. NAP !!!!!! HAPPY BIRTHDAY MIRA 🙂 !!!!!! A: 1-3 set 13 good morning w.stick 13 cluster w.stick 13/13 one leg chair step up B: „MIRA” Amrap 13′ 13 down up 13 thruster 13 sumo deadlift high pull 2′ rest Buy in: 13 man maker w. A.viz/ weight/kb/db 3 rds 13 hrpu 13 reverse burpee…
1)2 rds * 10 m tiger crawl *6/6 windmill * 12 cal row * 10 down up * 30″ plank 2)For time 15-10-5 reps * power clean @35/50 kg * cal row 2′ rest 15-10-5 reps/m *FSQ @35/50 kg * meter handstand walk 2′ rest 15-10-5 reps * push press@35/50 kg * lateral burpee 3)3…
1)6′ AMRAP 30″ run inside, 20 jumping jack, 30″ superman hold, 10 barbell good morning, 10 spiderman walk 2)Deadlift E 2′ x 3 reps x 5 rounds 3)25′ EMOM: 40″ work Min 1- T2B Min 2- Kettlebell snatch, alternating Min 3- air squat Min 4- kipping HSPU / wall climb Min 5- rest 4)Stretching, SMR
