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 kg
* 10 HSPU
* 5 burpee target
A. Warm-up: Gymn. + 3 sets 90s. Cardio machine 10 Inchworm 5/5 Single-arm Thruster @ easy DB 30s. Goblet squat pos. hold @ easy DB B. Every 2’ x 5 sets 5 Single-arm Hang Clean + Jerk – Left 5 Windmill – Left 5 Single-arm OH lunge – Left arm+leg Then.. 5-5-5 reps /…
1)3 sets *8/8 dead bug *8/8 split squat; no weight *30/30 m single arm FC @medium weight 2)Front squat 5 sets of: 1 pausing front squat (2″) 1 front squat 2′ rest btw sets 3)5 rounds for time *50 DU/100 SU *15 am swing @12/20 kg *12 T2B/15 K2E 4)3 rft *Kettlebell good morning (goblet…
#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…
HOMEBODY 46. NAP A: 6′ Amrap 6 crab reach 6 inchworm 30 high knee run 40″ wall seat B: 15′ EMOM 40″ work / 20″ rest Explosive chair step up (left) Explosive chair step up (right) Alt. Hang snatch C: 12′ Amrap 3 burpee 6 push up 9/9 thruster 12 sit-up 15…
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…
A. Intensive SMR for at least 8-10 min. B. 2 Rds.: • 2′ cardio machine • 50″ plank • 10 scapula push-ups C. AMRAP 30′ • 13 burpee box jump overs • 13 C2B’s / Pull-ups / Ring rows • 26 air squats • 400m Run D. Stretching Together
