2020.06.16. – KEDD

HOMEBODY 44. NAP A: 2 rds 60 sec tiger position hold 10/10 windmill 60 sec deep squat hold   B: ” MERRY CHRISTMAS 2020 „ 1: man maker 2: reverse burpee 3: wall climb 4: air squat / front squat w.weight 5: v-ups 6: inverted row 7: russian swing 8: hand release push up 9:…

A) gymn + amrap 6′ – 6 alt. scorpions – 6 cat camel – 6 crab & reach – 6 alt V-ups B) E2’30” for 12’30” 1 Clean Deadlift + 1 Low Hang Clean high Pull + 1 Squat Clean + 1 Push Jerk (3″ pause at receiving position) @85% of 1RM C) EMOM 6′…

1)3 sets for warm up – 20″ hollow hold – 20″/20″ bottom up KB carry – 1′ easy row 2)Kipping pull up, bar MU practice in 6-8′ 3)3 sets – 10/10 paralette one arm dumbbell row – 10 double dumbbell bench press 4)For time – 500 m row, 8 bar MU/ 20 pull up, 20 abmat sit…

Wu:gymn+hip mobility A: 3 rds 20 alt leg hip thrust 10/10 half knee shoulder press 20 dead bag B: For Time 4rds 444m row 4 c&j  1rd:60% 2rd:65% 3rd:70% 4rd:70%+ Then 4 min 1 reps climbing heavy c&j C:Ft 12-9-6-3 Strict pull up (open ring row) Push up  Sttb (v-ups) Ring dip (box dip) D: Strech…

Mobility: Ankles+Hips+Spine                                Activation: 2 RDS                                                                       …

1)Gymn + animals or something play 🙂 2)For time 21-15-9 reps * box jump overs * hang power snatch@ 25/40 kg 21-15-9 reps * wall ball * burpee target 21-15-9 * deadlift @50/70 kg * cal row  3)3 sets * 10/10 side plank rotation * 12/12 m heavy farmer carry@ KB