HOMEBODY 54. NAP
HAPPY BDAY STRONG BODY! ❤️ #9
A: Mobility+ Gymn 5′
B: EMOM 9′ 40″/20″
Down ups
Hollow hold flutter kicks
Opposite arm- leg raise in superman
C:Amrap 9′
9 single arm snatch /left @bottle
9 single arm russian swing /left
9 atomic sit up@ bottle
9 single arm snatch/right
9 single arm russian swing/right
3′ rest
9′ EMOM
9 jumping squat+ 9 HR push ups+ 9 V-sit up(in one minute)
D: Stretching
A: Mobility Gymn 10′ B: Superset 4 x 12/60″ Goblet squat @any heavy weight Bent over row @ any weight C: FOR TIME TC:12′ Thruster @any weight 10/8/6/4/2 Deadlift @any heavy weight 4/8/12/16/20 Jumping Jack 50/50/50/50/50 D: 3X10/10 40″ QL bend @duo bottle overhead E: Stretching
A) gymn + 3 rnft: – 6 walk outs – 8 toe touches in push-up pos. – 40 SU – 8 jumping squats – 6 sit ups B) 3 x 11 strict HSPU (rx:def. /scaled:Z-press) C) 0-7′ For time: 6-4-2 squat cleans @80/50 60-40-20 DU’s 7′-14′ For time: 9-6-3 squat cleans @70/40 27-18-9 pull ups 14′-21′ For…
CROSS SMR + General warm-up + Mobility A. 2 sets: 3 wall walk + 20″ HS hold after the last 15 scapula push-up in tiger position 8/8 half kneeling KB press @ light weight B. Gymnastics practice in ~ 5 minutes ~ Freestanding HS hold / Handstand walk C. Lifting – Strict Press /…
CROSS SMR + General warm-up + Mobility A. 2 sets: 1 x gymnastics swimming ( 4x 30″ ) 10/10 single leg RDL @ light KB (6-8-12kg ) 10 tall muscle clean into front squat @ PVC B. Lifting ~ Squat Clean Emom 4′ 1 Squat clean + 1 hang squat clean ( @ women: empty…
Week 4 A.: 5’ Amrap 15”/side Goblet Pulse Split Squat @easy weight 12 Dead bug 10 Superman pull 12 Alt. V ups B.: STR. Cyclist Front Squat 5,5,4,4,4 reps, rest 90” Tempo 12X0 1 – 1 second to squat to the 1/4, Hold for 2 seconds! 2 – Seconds to squat…
SMR+ General warm-up + Mobility A. 3 sets: @ light KB 8/8 Suitcase DL 8/8 Half kneeling pess 8/8 Bent over row 8/8 Single leg RDL B. Lifting – Squat Clean, Split Squat Empty BB warm-up .. then; 1. Emom 5′ 1 squat clean + 1 hang squat clean @ same weight Then: increase weight! Every…
