HOMEBODY 17. NAP
A: 3 sets
10 PVC or Stick pass throught
10 PVC or Stick Good morning
10 Scapula Push-ups
10 Downward Dog Alt. Toe touch
B: 8 rds „Thruster Baby”
25 Thruster w. double ásványvíz
50 du/100 simple under / plate hops
C: 3rds
30 biceps curls w.ásványvíz or weight
15/15 Windmill
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) 3 rounds not for time : 10 crab & reach 5 ‘get up Johnnie’ 20″ hollow hold B.) E30″ for 22′ – 11 sets 1) 1 Turkish get up /Left arm 2) 5 Down ups 3) 1 Turkish Get Up /Right arm 4) 5 Down ups C) 3 sets: 15″ star side plank/Left 15″…
A) gymn + 3 sets : – 10 steps spider walk – 5 cat camel – 10 OHS w/ PVC pipe – 5 pass through – 5 tempo air squats /5-3-x-1/ B) 1 rep max Squat Snatch ! C) AMRAP 9′ – 7 hang squat snatches @30/20 – 7 box jumps @60/50 D) 2 sets…
Wu: Gymn + shoulder mob A:Amrap 6′ 6 down up 6 cossack sq 12 hrpu 12 jump lunges B: Military press with KB 5×5/5 climbing heavy C:For Time 30 Back Squat 40/25 (rx 60/40) 30 push up 20 front squat 20 ring push up (rx ring dip) 10 wall climb 20 thruster 30/20 (rx 50-60/35-40)…
A. Warm-up: 3 sets of: 10 tempo air squat ( 3″ down, 2″ pause at bottom , 1″ up ) 8 empty BB good morning 20″ / 20 ” side plank B. Strength / Lifting Back Squat 2 x 3 @ same weight ( heavy @ ~ 80%-85% ) then, increase weight: 2 x 2…
A) gymn + 3 sets: – 10m banded X-walk – 10 banded good mornings – 20″ plank w/ alt leg raises + 3′ continuous barbell warm-up B) E2’30” for 12’30” 1 Clean Pull + 1 Low Hang Squat Clean + 1 Split Jerk (2″ pause at receiving position) @90% of 1RM C) EMOM 8′ Odd)…
