HOMEBODY
A. GYMN + 2 Set of:
15 Hip Thrusts
15 Hollow Hold
10 Scapula Push Ups
B. For Time
Cash In:
30 Reps:
1 Down Up + 1 Jumping Squat
E3′ For 15′
7 Burpees
14 Reverse Lunges
21 Russain Swings
27 Mountain Climbers
Cash Out:
30 Reps:
1 V-Up + 1 Tuck Up
C. Gymnastic Swimming 4′
HOMEBODY 23. NAP A: 2 sets 0-1min: plank to push up 1-2min: alt. one leg romanian deadlift 2-3min: high knee run B: 5 sets for time 5 wall climb / 8 pike push up / 11 push up 7/7 squat clean+press w. ásványvíz/weight 9 burpee 11/11 overhead lunge w. á.víz/weight 13 sit up C:…
A) gymn + 3 sets of: – 6/6 Halo – 6 Slow goblet squats – 6/6 OH Sit-ups B) EMOM 9′ : 15″ max rep strict HSPU (Rx: medball btw legs) C) E2’30” for 12’30” 1 Snatch Pull + 1 Low Hang Squat Snatch @90% of 1RM D) AMRAP 6′ * 10/8 cal Row *…
1. 2 sets: 10 cat-camel 16 dead bugs 10 scorpions 30″ superman hold 2. For time: – 50 Tuck Jumps or Box Jumps or Chair steps – 50 Bent over rows – 50 Russian swings – 50 Goblet lunges – 50 V- ups or Tuck- ups – 50 Push press – 50 Supermans – 50…
Mobility: General Activation: 3 RDS – 30″ Wall Handstand Hold …
A:3 sets – 6/6 scorpion – 12 scapula push up – 30” HS hold/ wall B: For time: 21-15-9 reps – reverse lunge steps – hand release burpee 21-15-9 reps – pike push up – Goblet squat/ ásványvíz – cross jacks C:3 sets – Body saw x 10 – Side plank x 20”/20”
A.Amrap 5′ 5 inchworm 5/5 crab & reach 8/8 reverse lunge steps 20″ high knee run in place B.EMOM – 45″ work / 15″ rest x 4 sets 1. Jumping Jack 2. Hang clean&jerk @ bottle/weight 3. Mountine climbers 4. Plank hold C.4 sets of: 8/8 Bulgarian split squat @ weight if…
