A) gymn + 3 sets :
– 10 steps spider walk
– 5 cat camel
– 10 OHS w/ PVC pipe
– 5 pass through
B) EMOM 7′ :
20″ max rep strict HSPU (Rx: medball btw legs, Open: plates+abmat under the head)
C) E2’30” for 12’30”
1 Snatch High Pull + 1 Low Hang Squat Snatch + 1 OHS @80% of 1RM
D) AMRAP 8′
– 20 DUBS
– 4 SB Box Over (you choose the weight)
HOMEBODY 9. NAP A: 3 rds: – 8 Cat Camel – 6/6 Crab reach – 6/6 dead bugs – 6/6 Cossack squat B:For time: ~ 10-9-8-7 . . . 1 Hand release push ups Butterfly sit-up rest 3’ ~ 1-2-3-4 . . . 10 Goblet squat@ ásványvíz/weight Inchworm C:3 rds/ 1’ rest – 10 Rear Delt…
Mobility: Shoulders+Spine Activation: 2 RDS …
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
Mobility: Ankles+Hips+Spine Activation: 2 RDS …
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…
Wu:gymn+ shoulder mob A: 1 rd Light 30 jumping jack 30 box alt step 30 cal row 30 snow angel 30 barbell thruster B:C&J 1×3 65% 1×3 70% 3×3 70%+ C: For time 16-12-8-4 Clean rx(60/30-70/35-80/40-90/45) open (40/20-50/25-55/30-60/35) Burpee box jump over 60/50 D:4x 30 sec L pull hold + 5 sttb E:streching
