1)2 sets
* 10 banded good morning
* 6/6 alt. leg raise, arms in superman hold (facing down)
* 5 inchworm
* 5 BB deadlift + 5 BB press
2)10′ OTM
odd: 3 deadlift @~ 70 %
even: 8 bench press@2x DB
3)3x 5′ amrap/ 2′ rest btw sets
* 8 burpee box jump overs
* 3/5 bar MU /banded/10 C2B/ 12 ring row
* 8 (4/4) heavy DB clean+ jerk @15-17.5 /20-22.5 kg DB
* 8/8 alt. lunge steps
4)Kneeling abwheel or rong rollout 3x 8-10 reps
1)2 sets * 20″ HS hold/wall * 5 BB strict press + 5 BB push press * 20″ superman hold * 5/5 crab n’ reach * 10 scapula push up 2)Lifting: push jerk E90″ x 3 reps, not tng; 5 rds 3)HSPU practice in 5-6′ 4)For time 21-15-9 reps * deadlift @60/80 kg * kipping HSPU…
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…
Wu: gymn+Hip mobility A:3 light rds 6/6 romanian kb dl 6/6 kb clean&jerk 6/6 alt leg hand climb B: Every 4min x 6 20/18 cal row Clean&Jerk 20/18cal row 1rd: 6×50% 2rd: 5×60% 3rd: 4×70% 4rd: 3×75% 5rd: 2×80% 6rd: 1×85% C:Amrap 6′ 1 push up 1 jump air sq 1 ttb 2,2,2..3,3,3..4,4,4..5,5,5..6,6,6..etc D: streching
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…
1)5′ amrap * 30″ easy row * 12 KB deadlift * 7 butterfly sit up * 7 ring row 2)BSQ 4×2, same w., 2′ rest 3)”The seven”: 7 rds ft * 7 hspu * 7 thruster@ 25/40 kg * 7 K2E * 7 deadlift@35/60 kg * 7 burpee * 7 russian swing@16/24 kg * 7…
Wu: Gymn+shoulder mob A: Amrap 6′ 5 get up jhonnie 10 hip thrust 5 wall walk 10 gtoh 10/20 plate B: 10 min Double under practice (rx triple under) C:”Dumbell party” Amrap 18′ 10 left arm push press 10 burpee box step overs w. dumbell 10 right arm push press 200 m ↔️Inga run (10m) 20…
