HOMEBODY 13. NAP
A: AMRAP 5′
• 10 bird dogs
• 10 cossack squats
• 16 dead bugs
• 8/8 1-leg hip thrusts
B:AMRAP 20′ „CINDY’s Abs”
• 5 Handrelease push-ups
• 10 sit- ups
• 15 air squats
C:3 sets
• 20 skull crushers @ water bottle
• 40 russian twists @ something
A) gymn + amrap 6′ – 6 alt. scorpions – 6 cat camel – 6 crab & reach – 6 alt V-ups B) E2’30” for 12’30” 1 Clean Deadlift + 1 Low Hang Clean high Pull + 1 Squat Clean + 1 Push Jerk (3″ pause at receiving position) @85% of 1RM C) EMOM 6′…
Wu: Gymn + shoulder & elbow mob A: Amrap 6′ 30 shoulder taps push up hold (rx:20 shoulder taps hs hold position) 10 alt one leg romanian dl high pull w.bb 10 alt cossack sq 30 jump to plate B: 10 min HSPU/ring mu practice / technic C: Amrap 20′ 1 rope climb 10 thruster 30/25 (rx 40/30)…
A. Gymn. + Activation 2 rds.: • 20 banded pull- aparts • 20″ dead hang B. Upper Body – 3 sets • 5/8 false grip strict ring pull- ups • 5/8 ring dips • 10 bent over rows @40/55 C. Core Strength 3 sets / 1′ rest btw sets • 20 weighted butterfly sit- ups…
Wu: Gymn + wrist & shoulder mob A:3 rds 12 lateral box steps 12 kb tatters 8/12/16 12 slam ball floor shoot 8/9/11/12kg B: 15 min ONLY Snatch practice C: „SB CIRCUIT” 2rds 1:30 work- 30 rest and change 1station: skierg max cal 2station: alt. du snatch 10/12,5 ( rx: 15/22,5 ) 3station: max cal assault…
A) gymn + amrap 5′ (easy) – 1/1 TGU – 10 steps spider walk – 5/5 upright rows – 10 steps dwarf walk B) E90″ for 10’30” 9-8-7-6-5-4-3 strict pull-ups (Rx: increasing Weight; Open: decreasing band) C) 100 WB for time *E2′ (inc. 0:00) : 200m Run TC: 16′ D) 3 sets of: – 20…
A. Gymn. + 3rds.: • 10m KB death march • 20 bent hollow hold • 10 cuban presses B. Deadlift ☆ Let’s see your daily max in 12′ C. Metcon ☆ 5 Rds. For time: • 10 Power Cleans @60/45 • 10m walking lunges @db heavy dumbbell / farmer hold • 12 kipping HSPU’s
