A) gymn + 2 RNFT :
– 30 jumping Jackson
– 15 reverse snow angel
– 10 crab & reach
– 5 ‘get up Jonatan’
B) EMOM 7′
15″ max rep strict HSPU (Rx: medball btw legs; Open: plates+abmat under the head)
C) E2’30” for 12’30”
1 Squat Snatch + 1 OHS (drop!) + 1 Squat Snatch @75% of 1RM
D) AMRAP 9′
– 15/12 cal Row
– 9 T2B
– 3 SB OTS (you choose the weight)
1)Warm up with games, animals 2)KB complex : 5 sets same double kettlebell; for quality, but heavy; go unbroken sets; rest just 1 min – 6 russian swing – 6 clean – 6 FSQ – 6 push press 3)”Half Mikko”: 20 min EMOM Try to go 10-12/15-18 cal each station! 1 min Assault Bike…
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…
A) gymn + 2 sets of : – 2/2 TGU – 8 cossack squat – 8 ring rows – 20 jumping jacks B) MAX REPETITION Strict Pull-up ! (max 3 attemps) C) 5 sets of: – 8 zercher squat, inc. – 10/10 single leg hip thrusts (2″ pause at top) D) 30 Burpee & SB Over…
Wu: gymn+ elbow mob A:2 light rds 20 dead bug 15 frog bridge 10 barbell side back squat deep position 5 kang sq B:E3min x5 -8 bsq +2,5 % previous week -6-8 sctb + 1-5 kg C: 3 rds 20 alt devil press 30 cal row 20 wall ball D: Acc. 50 barbell biceps 50 barbell…
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
1)Warm up: 3 rds – 10/10 shoulder taps in push up – 30”/30” side plank – 12 snow angel 2)4 rds, 90” rest btw rounds – 10/10 one arm row – 30” overhead hold something heavy – 8/8 press 3)2x 10’ amrap, 3’ rest btw sets First amrap: 20 burpee chair step up, 15 air…
