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 burpee
#HOMEBODY 6. NAP Warm-up + A. Amrap 5′ 8 Cat camel 8 Good morning with stick 8/8 Deadbug B. Amrap 8′ 2-4-6-8-10…etc reps of Chair/Box step-up or jump (if you can) Alternating V-ups rest 2′ Amrap 8′ 2-4-6-8-10… etc reps of: Goblet squat @ bottle/weight HSPU (if you can) or Push-ups C.3 sets : 10/10 Sidebend…
Wu:gymn+ wirst mobility A:3 rds 5 wall walk 9 bb power sn 13 wb clean 17 cal row B: 5×3 power snatch choose weight C:3×6 snatch high pull D: 100 reverse lunges wall balls shot to target 9/6 Every rest, 10 deadlift 100/60 kg open(60/35) E:50 abwheel 50 hip extension
1)2 sets *6/6 half kneeling press * 12 scapula push up *6/6 easy KB hang clean * 6/6 dead bug 2)Strength 5 sets, climbing weight: 1 strict press + 2 push press 90″ rests 3)21-15-9 reps for time * hang clean@35/50 kg *ring dip / push up * btw sets 50 DU /100 SU 4)Strict T2B 3×10
A. Intensive SMR + 2 Rds.: • 2′ ski/row • 30″ handstand hold • 20″ dead hang • 20/20m monster walk B. AMRAP 30′ • 400m run • 10 burpee box get overs @100/120cm • 5 wall walks • 3 ring muscle- ups/ 5 bar muscle- ups / 7 c2b’s / 9 pull- ups /…
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…
A: 3 rds 15″ Jumping Jack, Mountain climber, High knees, Alternating shoulder taps B: 3 rds 14 Tempo squat jump 10 Tempo diamond push up 14 Tempo Cossack Squat 10 Tiger position Bird Dog C: 5 rds Tabata 20:10 Jumping lunges Single Arm hang squat clean w. ásványvíz (L) Plank jack Single Arm hang squat…
