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
– 9 SDHP @32/24
– 11 Abmat Sit-ups
1. Gymn. + 2 sets ▪︎1 min bike/row ▪︎8 walkout push- ups ▪︎8 cossack squats ▪︎8 supermans ▪︎8 hollow rocks 2. EMOM 10′ @moderate w. ODD: 6/8 Bench Presses EVEN: 6 Deadlifts 3. For Time ●400m Run 3 rounds: •15 KB/DB Russian Swings •15 Lateral Burpees •15 SDHP •15 Goblet Squats ●400m Run 4. Leg…
HOMEBODY 18. NAP A: AMRAP 6′ 12 scorpion 12 reverse lunges 12 bird dog 12 dead bugs B: 4 rds 25 chair dips 24 one leg squat to a box/chair 25 hollow rock 24 squat jumps C: 3set 15 Arnold press 20/20 side hip thrust
A. Warm-up: Gymn + 3 sets of: 60s. Cardio machine 15 Ring Row 10/10 KB Strict press 30s Hollow hold B. 5 Rounds for time: 3 Wall climb 6 Burpee 9 Double KB Hang power clean @ 2×20/12kg 12 Toes To bar Tc: 15’ C. Barbell Strict press (from ground) 4×10 reps @…
Mobility: General Activation: 4′ (4RDS-No Rest) …
HOMEBODY 38. NAP A: Amrap 6′ 10 scapula push up 10/10 one le rdl 30 russian twist B: „AHAN” 4 rds 30 floor press 30 goblet squat 30 sit up 30 frog jump 2′ rest 3 min plank 1′ rest 3 min superman hold C: Streching
1)3 sets for warm up – 20″ hollow hold – 20″/20″ bottom up KB carry – 1′ easy row 2)Kipping pull up, bar MU practice in 6-8′ 3)3 sets – 10/10 paralette one arm dumbbell row – 10 double dumbbell bench press 4)For time – 500 m row, 8 bar MU/ 20 pull up, 20 abmat sit…
