HOMEBODY 45. NAP
A: 3 rds
10 glute bridge
10/10 shoulder taps in push up position
40″ plank
10 Jumping Jack
B: 3rds
14/14 cossack squat
14/14 shoulder press
14/14 crossing balance lunges
14/14 single arm row
C: Tabata 20″ work/ 10″ rest
4 rds
Mountain climbers
Burpee
HRPU
1′ rest
4 rds
Air squat
Push press (double weight)
Chair step up
D: 3 rds
25″/25″ star side plank
14 alt V-ups
Wu:Gymn + elbow mobility A: 2 rds 4/4 turkish get up /light kb/ 6/6 one leg burpee 8/8 one arm sit up 10/10 kb one arm snatch B:10min Power snatch climbing heavy 5×4 C: „B” last weight 3×7 snatch high pull D: For time 100-80-60-40-20 Duoble under (open 1,5x simple) 10-8-6-4-2 burpee toes to bar…
1)Warm up with animals 2)3 sets, 1′ rest btw sets * 1/1 TGU@ KB * 5/5 windmill@ KB * 8 strict HSPU (Open: kipping) * 10 goblet squat@ heavy KB 3)15′ amrap *15 Box Jump Overs *6 pull ups + 6 Chest To Bar Pull-Ups (12 pull ups, 15 ring rows) * 9 Double Dumbbell Power Cleans @medium…
A. GYM + 3 RDS 30″ Wall Seat 30″ Tiger Position Hold 20″ Reverse Plank B. 21′ AMRAP 10 Alt. Pistol Squat to Chair 20 Dip on Chair 14 Runner Sit Up 20 Hand Raised Push Up 14 Squat Position to Push Up Position 20 Jumping Lunges C. 5 RDS 15″ Hollow Hold 15″ Hollow…
A. Gymn. + Activation 3rds.: • 20/20m lateral monster walks @plate • 10 scapula pull- ups • 12 hamstring curls @ring/fitball B. Weightlifting ☆ Snatch Complex 6×1 / 80% of 1RM P.Snatch/ 2′ rest • 1 Power Snatch + 1 Low Hang P.Snatch + 1 Hang P.Snatch ☆ Back Squat 4×7 / 2′ rest /…
A.Amrap 5′ 5 inchworm 5/5 crab & reach 8/8 reverse lunge steps 20″ high knee run in place B.EMOM – 45″ work / 15″ rest x 4 sets 1. Jumping Jack 2. Hang clean&jerk @ bottle/weight 3. Mountine climbers 4. Plank hold C.4 sets of: 8/8 Bulgarian split squat @ weight if…
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…
