A) gymn + amrap 6′ (easy)
– 10 steps tiger walk
– 10 birddogs
– 10 banded biceps curls
– 6 cossack squats
– 6 hindu push ups
B) ‘Angie’
For Time :
– 100 Pull-Ups
– 100 Push-Ups
– 100 Sit-Ups
– 100 Air Squats
>35′ 
25′-35′ 
15′-25′ 
<15' 
C) 4 sets of :
– 9 hamstring curls on fitball
– 20″/20″ coppenhagen side plank
– 9 strict t2b
– 11/11 half kneeling banded chop
HOMEBODY 12. NAP A: 1 mins of: (2-4 steps forward – 2-4 steps backward) – bear walk – spider/crab – tiger – dwarf B: For time: 21-18-15-12-9-6-3 – Down-up 6-12-18-24-30-36-42 – alt. V-ups TC: 20′ C: Accumulate 6 mins Wall Sit *Every break : 6 Jumping Squats (The rests must be shorter then 30 secs.) D:…
1)Warm up with animals 2)3 sets, 1′ rest btw sets * 1/1 TGU@ KB * 5/5 windmill@ KB * 8 strict HSPU (Open: kipping) * 10 goblet squat@ heavy KB 3)15′ amrap *15 Box Jump Overs *6 pull ups + 6 Chest To Bar Pull-Ups (12 pull ups, 15 ring rows) * 9 Double Dumbbell Power Cleans @medium…
1)PVC warm up, shoulder mob., 5′ cardio machine easy, barbell warm up 2)Power snatch E90″ x 2 reps, 5 rounds, same weight 3) Snatch deadlift 5×3, not tng, 90-100% of your 1 RM sn 4)3 rounds for time – 20 box jump over – 20 russian swing @heavy KB – 20 cal row 5)Superman hold tabata
A. Warm-up: 2 sets of : 1′ 30″ easy cardio machine 8 plank to push up + 8 scapula push-ups 20″ plank B. Strength 4 sets of: – 10 / 10 Single-arm paralette plank support row @ DB ( light, moderate weight) – 8 / 8 Single-arm Z-press @ moderate DB – 6 / 6 Tall plank…
1)2 rounds as warm up – 15 down up – 10 scapula push up – 8/8 dead bug – 3x [1 clean+ 2 push press] barbell – 20″/20″ side plank 2)1 clean + 2 push press 4 sets same weight 3)For time – 750 m row, 75 DU (double SU), 50 push press@15/20 kg BB –…
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…
