A) gymn + amrap 7′ (easy)
– 3 atomic sit ups
– 6 Halo
– 9 GTOH
– 12 Russian Twists
B) MAX REPETITION Strict HSPU ! (max 3 attemps)
C) For time :
– 600m run
– 30 Fsq @30/20
– 400m run
– 20 Fsq @50/35
– 200m Run
– 10 Fsq @70/50
TC : 13′
D) 3 sets :
– 18 alt. V-ups
– 18 banded pull aparts
1)5′ amrap * 5 inchworm * 1 bear complex@ empty BB * 7/7 dead bug * 14 air squat 2)BSQ 5×2, same heavy w. 90″ rest btw sets 3)For time, TC: 15′ 1992 m row 10 Bear complex @45/60 kg (1 power clean + 1 FSQ+ 1 jerk+ 1 BSQ + 1 jerk) 12 Bar MU…
A. Warm-up: 10/10 Windmill @ no weight! 10/10 Pause Single-Leg RDL @ no weight! *pause 1 full sec. at the bottom pos. 20 Alt. Chair step-ups 30/30s. Side plank x 3 sets B. “Enrage ROOMWOD challenge” For time: 10 Sit-ups (butterfly) 15 Burpee Chair step-ups 20 Sit-ups 15 Burpee Chair step-ups 30 Sit-ups …
A. Games, then barbell warm-up together B. For time ☆ Buy in: Rx: 100 Double- unders Open: 50 DU’s ☆ 10 rounds: • 10 thrusters @40/30 • 10 lateral burpees ☆ Cash out: Rx: 100 Open: 50 Double- unders C. Stretching, Focus on the hip and shoulders
HOMEBODY 17. NAP A: 3 sets 10 PVC or Stick pass throught 10 PVC or Stick Good morning 10 Scapula Push-ups 10 Downward Dog Alt. Toe touch B: 8 rds „Thruster Baby” 25 Thruster w. double ásványvíz 50 du/100 simple under / plate hops C: 3rds 30 biceps curls w.ásványvíz or weight 15/15…
A. Gymn. + 4 Rds.: • 20″/20″ copenhagen side plank • 20/20 m front rack carry @16/20 • 40″ superman hold B. Weightlifting ☆ 5×1 Complex / 2′ rest btw sets / @80% • 1 P.Clean + 1 Jerk + 1 Low Hang P.Clean + 1 Jerk C. For Time – 5 Rds.: • 9…
1)5′ amrap * 10 russian swing@ lightt * 8 OHS facing wall * 6 snow angel sitting by wall * 6/6 lunge steps * 5 BB sn deadlift + 5 muscle sn 2)Squat sn E90″ x 2 reps, 5 rds 3)Deadlift 4×3,same w. 4)3x 4′ amrap/2′ rest * 3/5 bar MU/8 c2B/ 12 PU * 10 deadlift@50/70…
