Mobility: Hips+Ankles
Activation: 8′ Running School (outside)
A. 24′ AMRAP
– 1000/800m Row (damper 3-5)
– 800m Run
B. For Time:
– 100 Ab-mat Sit-ups
(every break means 10 push-ups)
There is no scaled version for part A. 1000/800m means 1000m rowing for men, 800m rowing for women.
PENALTY PUSH-UP: RX: PUSH-UP / OPEN: PUSH-UP / BEGINNER: PUSH-UP ON KNEES …for part B.
Mobility: General Activation: 2 RDS …
HOMEBODY 12. NAP A: 1 mins of: (2-4 steps forward – 2-4 steps backward) – bear walk – spider/crab – tiger – dwarf B: For time: 21-18-15-12-9-6-3 – Down-up 6-12-18-24-30-36-42 – alt. V-ups TC: 20′ C: Accumulate 6 mins Wall Sit *Every break : 6 Jumping Squats (The rests must be shorter then 30 secs.) D:…
1)Warm up : gymn+ exercises in pairs /10’/ 2)For time Part A: dumbbell DT: 5 rds @you choose the weight; medium * 12 deadlift * 9 hang clean * 6 stoh 2′ rest Part B: for time * 40 abmat sit up * 30 cal row * 20 wall balls * 10 wall climb 3)Tabata…
Wu: gymn+ hamstring mobility A: 2 rds 20 snow angel 10 wall sq 20 „S” 10 bb good morning 20 dead bug B: E2mom: 10 barbell bench row choose weight 20 band kb swing choose weight C: 3 rds 35/30 cal row 25/20 cal row 15/10 cal row 60 sec rest btw row D: bonus 3×12 dumbel good…
1)2 sets * 20″ HS hold/wall * 5 BB strict press + 5 BB push press * 20″ superman hold * 5/5 crab n’ reach * 10 scapula push up 2)Lifting: push jerk E90″ x 3 reps, not tng; 5 rds 3)HSPU practice in 5-6′ 4)For time 21-15-9 reps * deadlift @60/80 kg * kipping HSPU…
Mobility: Shoulders+Spine Activation: 3RDS + Barbell WU …
