1)5′ amrap
* 8/8 sh taps in tiger crawl pos.
* 8 BB thruster
* 6/6 crab n’ reach
* 20″ wall sit hold
2)10′ OTM
odd: 3 FSQ@medium weight (~65-70 %)
even: 10 double KB floor press
3)For time
– 5-10-15-20 HR push up
– 10-20-30- 40 air squat
– 15-20-25-30 weighted sit up@6/9 kg ball
4)3 sets
* 10/10 KB side bend@heavy
* 20″ hollow hold
A. Gymn. + 3rds.: • 10 scapula pull- ups • 3 wall climbs • 10 air squats B. 4 sets • 8/8 landmine rows • 8 lateral raises @ plate C. Helen – target @ sub 10′ ☆ 3rds • 400m run • 21 KB swings @16/24 • 12 pull- ups D. Pendlay row •…
HOMEBODY 31. NAP A: 3 sets 15 pulldown in superman 10 sit up to reverse bridge 20”/20” single leg hip thrust hold B: AMRAP 20′ 50 hop over lunges (right) 50 one arm bench row (left) w. ásványvíz / weight 50 hop overs lunges (left) 50 one arm bench row (right) 50 left knee to right…
A. Warm-up: Gymn. + 20s. Running 8 down ups 20s. Jumping Jack 8 Downward Alternating Toe Touch x3 sets B. 250 sit up Every 25 reps do: • 5-5 Bulgarian split squat • 10 Skater Jump • 15 Air Squat C. 5 sets of: 25s. work / 10 s. rest 25s. – Plank 10s. –…
A: Warm up 3 rounds not for time – 12 scapula push up – 30” hip thrust hold – 8/8 opposite arm-leg raise in tiger crawl position B: 14’ OTM Odd: 20 russian swing / ásványvíz Even: 12-15 goblet squat/ ásványvíz 2’ rest 14’ OTM Odd: 30” HS hold /wall Even: 15-20 butterfly sit…
1)Gymn + animals or something play 🙂 2)For time 21-15-9 reps * box jump overs * hang power snatch@ 25/40 kg 21-15-9 reps * wall ball * burpee target 21-15-9 * deadlift @50/70 kg * cal row 3)3 sets * 10/10 side plank rotation * 12/12 m heavy farmer carry@ KB
A. WARM UP: 3 Sets of: 10 Stick Pass-Through 10/10 Alternating Taps is Push Up Position + 20″ Push Up Position Hold 15 Air Squats + 20″ Bottom of Squat Position Hold B. 10 Rounds For Time: 10 Goblet Squats with anything with weight 10 HSPU (Kipping, Strict) or Push Ups C. EMOM 10′ (5…
