A) gymn + 4 sets :
– 8 scap push ups
– 6 reverse snow angel
– 20″ wall sit w/ alt. leg ext.
– 6 hollow rocks
B) E90″ for 9′
– 8/8 knee support DB Row
– 10 hip thrust pull over @DB
C) For time :
– 1 mile Run
– 80 empty bar thrusters
TC : 17′
D) 3 sets of :
– 12/12 side plank hip ups
– 10 fitball pike
– max V-ups 😉
HOMEBODY 27. NAP A: 20″ work / 10″ rest,change x 3 rounds ( 6 minutes total ) Easy high knee run Cossack squats Inchworm Plank hold B: For total / max reps: 4 rounds – 1:00 at each movement 1:00 rest btw. rounds Alt. arm hang C&J @ weight / víz Down-ups Alt. arm hang…
1)6′ amrap * 7/7 bird dog * 7/7 side plank rotation * 7/7 single leg hip thrust * 20″ wall sit * 7 BB press * 30″ high knee run 2)Lifting: Rack jerk (split or push jerk) 4×2, climbing, 90″ rest btw sets 3)Strict HSPU 6x 2-5 reps 30″-1′ rest btw sets Rx: deficit Open:…
A. Gymn.+ 2 Rds.: • 40″/40″ side plank • 20/20 m front rack carry @16/20 KB • 40″ superman hold B. Weightlifting 1 Power Clean + 2 Jerks + 1 Power Clean /5×1 complex @75% of power clean max No TNG!!/ C. 5 Rounds For Time • 15 Kipping HSPU’s / Pike Push-ups • 10…
1)2 sets *6/6 half kneeling press * 12 scapula push up *6/6 easy KB hang clean * 6/6 dead bug 2)Strength 5 sets, climbing weight: 1 strict press + 2 push press 90″ rests 3)21-15-9 reps for time * hang clean@35/50 kg *ring dip / push up * btw sets 50 DU /100 SU 4)Strict T2B 3×10
1)3 sets – 12 snow angel / wall – 10 scapula push up – 10 hip thrust – 30″ easy run 2)4 sets for quality, 90″ rest btw sets – 10-12 paralette push up – 30″ double KB front rack carry – 10 kettlebell push press, heavy as can 3)15′ amrap – 12 T2B /15 K2E/…
A) gymn + 2 sets of : – 14 alt. single leg hip thrusts – 14 deadbugs – 14 toe touches in push up pos. – 14 jumping squats B) E2’30” for 15′ 1 Squat Clean + 1 Low Hang Squat Clean + 1 Front Squat + 1 Push Jerk (3″ pause at receiving position)…
