A. Gymn. + 2 rds.:
• 12 cossack squats
• 20″ handstand hold
• 20″ hollow hold
B. EMOM 6′
*Rx: 30″ max meters HSW
*Open: HSW practice
C. EMOM 16′
☆Odd: KB Complex 2x: 1 cluster + 2 gront squats + 2 push jerks
☆Even: 10 down- ups
D. Cooldown
HOMEBODY WU: 3 RDS 30″ Wall Seat 20 Keeing Hand Cirlce Forward 12 Air Squat 20 Keeing Hand Cirlce Backward B. 6 RDS 6 Squat Jump 6 Hand Raised Push Up 6 Jumping Lunges 6 Diamond Push Up 6 Cossac Squat 6 One Hand Burpee Buy In 20 Thrusters Then 5 RDS 5 Wall Climb 5…
1)Warm up with animals 2)3 sets, 1′ rest btw sets * 1/1 TGU@ KB * 5/5 windmill@ KB * 8 strict HSPU (Open: kipping) * 10 goblet squat@ heavy KB 3)15′ amrap *15 Box Jump Overs *6 pull ups + 6 Chest To Bar Pull-Ups (12 pull ups, 15 ring rows) * 9 Double Dumbbell Power Cleans @medium…
Mobility: Ankles+Hips Activation: 2 RDS – 1 Lenght Slow, Controlled Lunges – 30″/30″ Side Plank …
A) gymn + amrap 5′ (easy) – 15″ walkout – 15″ scorpion – 15″ toe touch – 15″ alt V-up C) Partner Workout with a runnning clock… 0:00 – 18′ AMRAP 18′ /IGYG/ – 5 power cleans @50/35 – 7 KBS @24/16 – 3 rope climb asc. – 7 t2b – 5 STOH @50/35 18:00 –…
HOMEBODY 28. NAP A: Amrap 6′ 6 good morning @ pvc, seprűnyél stb. 6/6 single leg hip thrust 6 down-ups 6 pass-throughs @ pvc, seprűnyél B: Every 30″ for 20′ ( 10 total rounds) 1. 8-10 Swings @ weight (súly, víz) 2. 8 burpees 3. 8-10 Goblet squats @ weight (súly,víz…
1)5′ amrap * 10 russian swing@ lightt * 8 OHS facing wall * 6 snow angel sitting by wall * 6/6 lunge steps * 5 BB sn deadlift + 5 muscle sn 2)Squat sn E90″ x 2 reps, 5 rds 3)Deadlift 4×3,same w. 4)3x 4′ amrap/2′ rest * 3/5 bar MU/8 c2B/ 12 PU * 10 deadlift@50/70…
