HOMEBODY 29. NAP
A: AMRAP 3′
8/8 split squat
8 snow angel
8 hrpu
8 glute bridge
1 min rest, then repeat
B: 4 rds For Time: TC 25 min
100 simple under / 50 duoble under / plate or object hops
25 ground to overhead w ásványvíz / weight
rest 2 min
4 rds
100 mountain climber
25 biceps curls w. ásványvíz / weight
rest 2 min
4 rds
100 long striders
25 triceps extansion (ló rúgás)
C: 3x 1min plank twists
30 sec rest btw sets
A. Gymn. + 3rds.: • 10 scapula pull- ups • 3 wall climbs • 10 air squats B. 4 sets • 8/8 landmine rows • 8 lateral raises @ plate C. Helen – target @ sub 10′ ☆ 3rds • 400m run • 21 KB swings @16/24 • 12 pull- ups D. Pendlay row •…
A) gymn + game B) Whole Class Syncron Workout 🙂 ( all movement must be syncronized! ) AMRAP 8′ – 12 reverse lunges – 12 sit-ups – 12 push-ups / Rest 2′ / AMRAP 8′ – 10 air squats – 10 down-ups – 10 V-ups / Rest 2′ / AMRAP 8′ – 8 Thrusters –…
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)…
A. Gymn. + 3 Rds.: • 40″/40″ side plank • 10 hamstring curls @trx/ring/fitball • 15 banded pull- aparts B. Weightlifting ☆ 5x Snatch Complex • 1 Power Snatch + 2 Low Hang Power Snatch @75% of 1RM P. Snatch ☆ Tempo Back Squat • 4×7 @60% 3-1-x-x C. EMOM 16′ • 1. 15/12 cals…
1)Warm up: gymn + PVC exercises + 5′ easy row 2)Rack jerk E90″ x 2 reps x 5 sets 2″ pause in split 3)”Bádibilding” 3 sets, 90″ rest btw sets * 2-5 strict pull up * 6/6 half kneeling press@ DB * 8 bent over row @medium weight 4)2x 6′ amrap, 2′ rest btw sets…
A. Games, then barbell warm-up together B. For time ☆ Buy in: Rx: 100 Double- unders Open: 50 DU’s ☆ 10 rounds: • 10 thrusters @40/30 • 10 lateral burpees ☆ Cash out: Rx: 100 Open: 50 Double- unders C. Stretching, Focus on the hip and shoulders
