HOMEBODY 23. NAP
A: AMRAP 6′
30 sec wall sit
10 snow angel
20 crab tou touch
10 alt one leg burpee
B: Amrap 10′
1-1-1,2-2-2,3-3-3,4-4-4,…etc.
Swing
Goblet squat
Alt. One Arm snatch w. ásványvíz / weight
2′ min rest
Amrap 10′
21 deadlift w. ásványvíz / weight
15 clean w. ásványvíz / weight
9 devil press w.ásványvíz / weight
C: 100 reps overhead sit up w. ásványvíz
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…
1)2 sets as warm up * 12 m bear crawl * 10 KB deadlift * 8/8 dead bug * 8 V-sit up * 30″ superman hold 2)25′ EMOM in team of 5 Min 1- double DB hang clean + jerk Min 2 – T2B Min 3- deadlift @45/60 kg Min 4- cardio machine or run…
A) gymn + amrap 6′ – 1/1 TGU – 10/10m monster walk – 10 scap push ups+ 5 hindu push ups – 15″ hollow hold B) EMOM 10′ 2 back squat @ mod. Heavy C) AMRAP 7′ 7 HSPU 9 T2B 21 DUBS D) 5 sets: 7 biceps curl + sh press @dual KB 11…
1)2 sets * 8 OHS facing wall * 5 BB snatch high pull + 5 BB muscle sn * 20 jumping jack * 12 m tiger crawl * 10 hip thrust 2)Lifting: 1 Power snatch + 1 OHS E90″ x 1 complex x 6 sets; climbing weight 3)Tabata (4x 4′ work) 1)Air squat 2)Burpees 3)DU’s…
A. Gymn. + 3 rds.: • 1’/1′ side plank • 20/20m single arm bottoms up KB carry @8/12 • 15 good mornings @barbell B. Weightlifting ☆ E2′ / 7×1 / @85-90% of 1RM P.Clean • 1 P.Clean + 1 Hang P.Clean + 1 Jerk C. EMOM 16′ 1. 15/12 cals row 2. 20 air squats…
Wu: Gymn + hamstring mobility and active A: 2 rds 20 bird dog 20 dead bug 20/20 kb halo 8/12 kg 20 ring row B: E3mom x4 – 10-12 du kb floor press (heavy) – 10-12 du kb row C:”DORK” 6rds 100 simple ( rx 60 du ) 30 kettlebell swing 12/16 (rx 16/24) 15 burpee…
