A) gymn + amrap 5′ (easy)
– 10 steps bear crawl
– 10 banded pull apart
– 10 deadbugs
– 30 high knee run
B) E90″ for 9′
8-7-6-5-4-3 strict pull-ups (! Rx: increasing Weight; Open: decreasing band !)
C) 3 RFT: (medrate, consistent pace)
– 400m Run
– 20 KBS @32-24/24-16
– 10 box jumps @75/60cm
TC: 20′
D) 3 sets of :
– 10 Hollow Rock
– 10 V-ups
– 10 Tuck-ups
– 10″ Hollow Hold (
Every break in the set : 10 Sit-ups penalty after the class !! 😉
1)3 sets * 30″ superman hold * 5 BB muscle snatch * 6/6 lunge steps * 30″ high knee run 2)Lifting: E90″ x 5 sets x 1 complex 1 snatch high pull + 1 power snatch + 1 OHS (Open: 1 snatch high pull + 2 power snatch) 3)Strength: BSQ 3×3, same weight 2′ rest 4)For…
A. Warm-up: Gymn. + 3 sets of: 16 Lateral Box steps @ increasing height! 10/10 Suitcase Deadlift @ 12/16kg KB 5 Empty BB hang clean + strict press 30s. Handstand hold B. For time: 2 Rounds of “DT” @ 40/25kg 30 Box jump @ 50/60cm 2 Rounds of “DT” @ 50/30kg 30 Box…
A:3 sets – 6/6 scorpion – 12 scapula push up – 30” HS hold/ wall B: For time: 21-15-9 reps – reverse lunge steps – hand release burpee 21-15-9 reps – pike push up – Goblet squat/ ásványvíz – cross jacks C:3 sets – Body saw x 10 – Side plank x 20”/20”
Warm up: A: 7 sets not for time 1 hand climb 2 scorpions 3 push up 6 opposite arm/ leg raises superman position B. For time 100 Devil press w. 2×1,5-2l, or dumbells EMOM(inc:0:00): 20 jumping jack C: 3 sets 30 sec max effort sit up, 30 sec 1-arm pushup hold rigth, 30 sec 1-arm…
HOMEBODY 30. NAP A: 3 sets 10 hand walk + side twister 8 alt. scorpio 6 toes to touch 4 reverse burpee 2 alt reverse burpee B: “Green Monster” 4 Rounds For Time: 45 Air Squats 30 Sit-ups 15 Single Arm Devil’s Press w. ásványvíz / weight C: 3 sets 15 arch rock 15 sec hold…
Mobility: Spine Activation: 2 RDS – 1 Lenght Seal …
