HOMEBODY 11. NAP
A. Amrap 7′ (easy pace)
– 3 walk-out w/toe touches
– 12 alt superman
– 6 cossack squat w/halo in the bottom pos @pet bottle
B:EMOM 42′ – 7 sets
1) Mountain Climber x
2) Down-up w/chair step up
3) Superman
4) Jumping Jack
5) alt. Thruster w/2 pet bottle
6) Plank
1st set: 20″ work / 40″ rest 2set: 30″/30″,3set: 40″/20″,4set: 50″/10″,5set: 40″/20″, 6set: 30″/30″, 7set: 20″/40″
A. Gymn. + Games B. Every 4′ min for 32′ First 4′ • 25 down- ups • 25 hrpu’s • 25 abmat sit- ups Second 4′ • 40″ plank • 40″ glute bridge hold • 10/10 split squats @medium kb C. Stretching
A) gymn + amrap 5′ (easy) – 10 steps bear crawl – 10 banded pull apart – 10 deadbugs – 30 high knee run B) E90″ for 9′ 8-7-6-5-4-3 strict pull-ups (! Rx: increasing Weight; Open: decreasing band !) C) 3 RFT: (medrate, consistent pace) – 400m Run – 20 KBS @32-24/24-16 – 10 box jumps @75/60cm…
A. Warm-up: Gymn + 3 sets of: 15m Bear Walk 10 V-ups 10/10 Half kneeling strict press @ KB or DB 30s. Wall Sit hold B. Barbell Strict press (from ground) 4×8 reps @ same weight *Try to heavier than last week! C. EMOM 20’ Odd: 15 Wall ball @ 9/6kg Even: 3…
A: 2 rds 30 shoulder taps in push up position 30 knee to elbow 30 hip thrust B: „CONFUCIO” 3 rds 100 jumping jack 25 burpees 50 sit up 100 jumping jacks 25 burpees 50 leg raises C: Streching
Wu:gymn+hip mobility A: 3 rds 20 alt leg hip thrust 10/10 half knee shoulder press 20 dead bag B: For Time 4rds 444m row 4 c&j 1rd:60% 2rd:65% 3rd:70% 4rd:70%+ Then 4 min 1 reps climbing heavy c&j C:Ft 12-9-6-3 Strict pull up (open ring row) Push up Sttb (v-ups) Ring dip (box dip) D: Strech…
Mobility: General Activation: 2 RDS …
