Mobility: General
Activation: 3 RDS
– 30″ Wall Handstand Hold
– 10 BB Hang Squat Cleans
– 10 Shoulder Taps Push-up pos.
A. Power Cleans
10′ EMOM:
3 Reps in every minute @70% (NO TNG)
B. 5 RFT:
12 Burpees
5 HSPU
18 Jumping Lunges
C. 1 Min Max Effort Burpees
@target 25+ reps
RX: HSPU / OPEN: HSPU FROM AB-MAT / BEGINNER: PIKE PUSH-UP
HOMEBODY 37. NAP !!!!!! HAPPY BIRTHDAY MIRA 🙂 !!!!!! A: 1-3 set 13 good morning w.stick 13 cluster w.stick 13/13 one leg chair step up B: „MIRA” Amrap 13′ 13 down up 13 thruster 13 sumo deadlift high pull 2′ rest Buy in: 13 man maker w. A.viz/ weight/kb/db 3 rds 13 hrpu 13 reverse burpee…
A) gymn + fish game *Score 1000 point ! Every missed point = 1 Jumping Jack 😉 B) ‘BlackJack’ For Time : 20 Push-Ups, 1 Sit-Up 19 Push-Ups, 2 Sit-Ups 18 Push-Ups, 3 Sit-Ups …continue this pattern until… 2 Push-Ups, 19 Sit-Ups 1 Push-Up, 20 Sit-Ups C) streching (focus on chest & shoulders)
Mobility: General Activation: 2 RDS …
HOMEBODY 23. NAP A: AMRAP 6′ 30 sec wall sit 10 snow angel 20 crab tou touch 10 alt one leg burpee B: Amrap 10′ 1-1-1,2-2-2,3-3-3,4-4-4,…etc. Swing Goblet squat Alt. One Arm snatch w. ásványvíz / weight 2′ min rest Amrap 10′ 21 deadlift w. ásványvíz / weight 15 clean w. ásványvíz / weight…
A) gymn + amrap 6′ – 1/1 TGU – 10/10m monster walk – 10 scap push ups+ 5 hindu push ups – 15″ hollow hold B) EMOM 10′ 2 back squat @ mod. Heavy C) AMRAP 7′ 7 HSPU 9 T2B 21 DUBS D) 5 sets: 7 biceps curl + sh press @dual KB 11…
1)2 sets as WU * 12 snow angel * 10 empty BB good morning * 20″ HS hold * 20″ plank 2)9′ EMOM Min 1- 30″ paralette L-sit hold Min 2- 20″/20″ side plank hold, 1x KB in overhead hold Min 3- 6/6 half kneeling press@ KB 3)10′ OTM Odd: 3 push press@medium w. Even:…
