2020.05.23. – HÉTVÉGE

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

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/…

Mobility: Ankles+Hips                                  Activation: 2 RDS                                                                     …

Wu: Gymn + shoulder mob A:Amrap 6′ 6 down up 6 cossack sq 12 hrpu 12 jump lunges B: Military press with KB 5×5/5 climbing heavy C:For Time 30 Back Squat 40/25 (rx 60/40) 30 push up 20 front squat  20 ring push up (rx ring dip) 10 wall climb 20 thruster 30/20 (rx 50-60/35-40)…

A) gymn + amrap 5′ (easy) – 1/1 TGU – 10 steps spider walk – 5/5 upright rows – 10 steps dwarf walk B) E90″ for 10’30” 9-8-7-6-5-4-3 strict pull-ups (Rx: increasing Weight; Open: decreasing band) C) 100 WB for time *E2′ (inc. 0:00) : 200m Run TC: 16′ D) 3 sets of: – 20…

A. Warm-up:  10/10 Windmill @ no weight!  10/10 Pause Single-Leg RDL @ no weight!  *pause 1 full sec. at the bottom pos.  20 Alt. Chair step-ups  30/30s. Side plank x 3 sets    B. “Enrage ROOMWOD challenge”  For time:  10 Sit-ups (butterfly) 15 Burpee Chair step-ups 20 Sit-ups 15 Burpee Chair step-ups 30 Sit-ups  …