A. Gymn. + 3rds:
• 15m bear walk
• 15m tiger walk
• 15m walking lunges
• 15 hollow rock
B. Partner Workout
• 110 box jumps / steps
• 90 pull- ups
• 110 bar facing burpees
• 90 push jerks @empty barbell
• 110 air squats
• 90 double- unders
C. Acc. Work
• 100 OH Sit- ups @plate
A. Warm-up: 10 PVC or Stick pass throught 10 PVC or Stick Good morning 10 Scapula Push-ups 10 Downward Dog Alt. Toe touch x 3 sets B. Seated Good morning with Stick 3×5 reps *Pause 3s. at the bottom pos. in every reps! C. You can choose btw. exercises Chair push-ups 4 x…
A) gymn + 100m bear walk *E30″ (inc. 0:00) : 1 down-up B) EMOM 8′ : 15″ max rep strict HSPU (Rx: medball btw legs) C) E2’30” for 12’30” 1 Snatch Pull + 1 High Hang Squat Snatch (drop!) + 1 Squat Snatch + 1 OHS @80% D) AMRAP 7′ – 7 Box Jump @75/60 –…
A. Warm-up: 3 sets of: 10 tempo air squat ( 3″ down, 2″ pause at bottom , 1″ up ) 8 empty BB good morning 20″ / 20 ” side plank B. Strength / Lifting Back Squat 2 x 3 @ same weight ( heavy @ ~ 80%-85% ) then, increase weight: 2 x 2…
1)2 sets * 6/6 single leg hip thrust * 6/6 shoulder taps in HS hold/ wall (Open: HS hold or push up sh taps) * 10 BB deadlift * 10 air squat 2)Squat clean 8′ EMOM x 1 rep @ ~80-85 % 3)8′ OTM Odd: 10 m HS walk (Open: 3 wall climb) Even: 5/5 split squat@2x…
1)3 sets – 12 snow angel / wall – 10 scapula push up – 10 hip thrust – 30″ easy run 2)4 sets for quality, 90″ rest btw sets – 10-12 paralette push up – 30″ double KB front rack carry – 10 kettlebell push press, heavy as can 3)15′ amrap – 12 T2B /15 K2E/…
HOMEBODY 16. NAP A: 3 rds 20 shoulder taps in push up position 30 sec high knee run 20 good morning w. stick B: For Time: 25 TC’ 100 Hand Climb 100 bench row w. double ásványvíz 50 Devils Press+chair step ups (double ásványvíz) 50 Get Up Jhonnie (reverse burpee) 100 Jumping jack + press…
