Mobility: General
Activation: 4′ (4RDS-No Rest)
– 15″ Jumping Jacks
– 15″ Long Striders
– 15″ Mountain Climbers
– 15″ Air Squats
A. 4 RFT:
– 400m Run
– 40/32 cals Row or 28/22 cals Assault or 40/32 cals Skierg
– 20 Burpees
(damper 3-5 on rower machine / skierg)
*30′ Time Cap
B. 4 Super Sets
-10 Biceps Curls DB (2DB, not alt) + 10 Triceps KB Extensions (1KB, heavy)
THERE IS NO SCALED VERSION. 40/32 cals….male/female
HOMEBODY 10. NAP A: 6’ AMRAP – 15 good mornings@ seprűnyél – 10/10 shoulder taps in push up – 20”/20” side plank – 12 snow angel B:4x 4’ AMRAP/ 2’ rest btw sets – 10 burpee – 20 air squat – 15 sit up C:3 sets/ 1’ rest btw sets – 30” tiger position hold –…
Wu: Gymn + hip mobility A: 3 rds 10/10 kb halo 10 half kneeling double kb press (light kb) 10/10 dead bug 10 goblet squat (light kb) B: Every 3min x 5 – 8 back squat climbing heavy – 8 strict c2b / pull up/ ring pull C:Complete the following workout for time: – 100 wall…
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
Mobility: General Activation: 3 RDS …
Wu: Gymn + wrist & shoulder mob A:3 rds 12 lateral box steps 12 kb tatters 8/12/16 12 slam ball floor shoot 8/9/11/12kg B: 15 min ONLY Snatch practice C: „SB CIRCUIT” 2rds 1:30 work- 30 rest and change 1station: skierg max cal 2station: alt. du snatch 10/12,5 ( rx: 15/22,5 ) 3station: max cal assault…
Wu: gymn+full body dynamic mob A: 2 rds 5 min cardio machine 10 wall walk 10 burpee pull up B: Dinosyius 40 du box step 100 du 40 db thruster 100 du 40 db hang clean and jerk 40db devil press db:10/12,5/15/17,5/20/22,5 C: Streching
