A) gymn
B) AMRAP 30′ (easy pace!)
– 50 simple unders
– 10 down-ups
– 250/200m row
– 10 box step ups
– 10 sit-ups
– 10 shoulder taps in handstand ( 20 in push-up pos. )
– 10 walking lunges
– 30″ hanging on the rope ! with your best J-hook !
C) long streching, what you skipped last week 😉
A) gymn + 3 sets: – 10m banded X-walk – 10 banded good mornings – 20″ plank w/ alt leg raises + 3′ continuous empty barbell warm-up B) E2’30” for 15′ 1 Squat Clean + 1 Split Jerk (3″ pause at receiving position) (drop!) + 1 Squat Clean + 1 Front Squat @70% of 1RM…
A. Warm-up: Gymn. + 60s. Cardio machine / Row 15 Air squats 60s. Frog pos. stretch 15 Hollow rock x 3 sets B. Every 3’ x 5 sets (15 min.) 10 Cal Row 3 Wall climb 20 Russian swing @ heavy! Rest 3:00 C. Every 3’ x 5 sets (15 min.) 20…
1)Warm up games; hip + shoulder/wrist mob.; barbell warm up 2)Clean andj jerk 3×2, same weight 3)21-15-9 reps of – T2B – HR push up 3′ rest, then 21-15-9 reps of – pistol squat – dumbbell alternating snatch@10/17.5 kg 21-15-9 reps of – cal row – GTOH@30/45 kg barbell
HONEBODY 34. NAP A.3 easy rounds of: 14 alternating lunge steps @ no weight 5 reverse burpees 14 alternating arm – leg raises in superman pos. 15 sec. hollow hold B. For time: 3 rounds of: 20 Alternating lunge steps @ single weight/ bottle 10/10 Suitcase deadlift @ single weight/ bottle 20 V-ups then, 2…
A. Warm-up: 50 Jumping jack 10 Reverse snow angel + 30s. Plank 10/10 KB snatch (hang) @ 8-12kg 15 Goblet Squats x 2-3 sets B. EMOM 5’ 10 Overhead Squats @ Empty BB C. Every 5’ x 3 sets 60 Double-unders / 100 Single-unders 10 Squat snatch 40/25kg 30 Double-unders / 50 Single-unders …
1)6′ amrap * 12 m tiger crawl * 20 jumping jack * 6/6 goblet lunge steps@KB * 10 down up * 6 m spider, 6 m crab walk 2)Squat Clean + Jerk E90″ x 1 rep x 6 sets 3)FSQ 3×3, same w. 90″ rest 4)4 rft * 3 rope climb * 10 OHS @25/40 kg * 10 bar facing…
