1)7′ amrap
* 8 OHS facing wall
* 12 banded good mornings
* 12 alt sh. taps in push up pos.
* 50 SU
* 20″ HS hold/wall
* 5 burpee
2)Lifting: 1 snatch high pull + 1 power snatch
5 sets, E90″
3)BSQ 3×3, same w., 90″ rest
4)8′ amrap
* 10 thruster@ 2x KB
* 10 wall balla
* 20 HR push ups
A) gymn + 4 sets : – 8 scap push ups – 6 reverse snow angel – 20″ wall sit w/ alt. leg ext. – 6 hollow rocks B) E90″ for 9′ – 8/8 knee support DB Row – 10 hip thrust pull over @DB C) For time : – 1 mile Run – 80 empty…
HOMEBODY 19. NAP A. warm-up 100 Butt Kickers * E30″ (inc. 0:00) : 1 Sit-up B: E3′ for 15′ – 5 sets 30 Jumping Jacks 20 Reverse Lunges 10 Burpee High Jump C) AMRAP 8′ 4 Clappin’ Push-ups 20 Mountain Climbers 8 V-ups 20 Bicycle abs D) 2 Rounds of : 4*30″ Gymnastic Swimming (hold,’breaststroke’,’freestyle’,up&down)
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
Wu: Gymn + hip mobility A: 3 rds 10/10 kb halo 10 half kneeling double kb press (light kb) 10/10 dead bug 10 goblet squat (light kb) B: Every 3min x 5 – 8 back squat climbing heavy – 8 strict c2b / pull up/ ring pull C:Complete the following workout for time: – 100 wall…
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…
Mobility: Ankles+Hips Activation: 2 RDS – 2 Lenghts Burpee-Broad Jumps – 10 Scapula Push-ups – 60″ Rowing A. For Time: 35-25-15 (30-20-10) -Burpee Box Jump Overs @60/50 -Cal…
