HOMEBODY 60. NAP
A: 6’ Amrap
12 Dead bug
2/2 Turkish get up
30” Wall seat
20”/20” Single leg plank
B: 4 rds
14 Biceps Curl
12 Tempo Goblet Squat (3-1-1)
14 Gorilla row
14 Triceps extension
*20”-25” rest btw. sets
C: 8’ Amrap
12 Chair step up
8/8 Side Band
16 Reverse Lunges
12 Arch Rock
D: Stretching
BB W-U_UNBROKEN 6 RDL 6 HIGH PULLS 6 MUSCLE CLEANS 6 FRONT SQ 6 PRESSES 6 PUSH JERKS 1.DEADLIFT -E2MOM 6’_4 REPS @80% 2. C&J (PC+PJ) EMOM 4’ -2PC+2PJ_TNG @50-55-60-65% E2MOM 6’ -2PC+1PJ_NO TNG @75-75-80% 3.DEF. CLEAN PULL -E2MOM 6’_3REPS @105% OF 1RM PC 4.FR SQ @EXPLOSIVE CONCENTRIC PHASE! -E3MOM 9’_7REPS @70% 5.ACC_ REV TABATA…
BB W-U_UNBROKEN 6 RDL 6 HIGH PULLS 6 MUSCLE CLEANS 6 FRONT SQ 6 PRESSES 6 PUSH JERKS 1.DEADLIFT -E2MOM 6’_4 REPS @80% 2. C&J (PC+PJ) EMOM 4’ -2PC+2PJ @55-60-65-70% E2MOM 6’ -2PC+1PJ_NO TNG @80-80-85% 3.DEF. CLEAN PULL -E2MOM 6’_3REPS @110% OF 1RM PC 4.FR SQ @EXPLOSIVE CONCENTRIC PHASE! -E3MOM 9’_5REPS @85% 5. ACC 3X…
HOMEBODY 69. NAP A.: 3 rds 10 Air squat 4/4 Crab Reach 5 Hindu Push-up 8 Kang Squat B.: 3 rds 16 Alternating Goblet Chair step-Ups 12 Dip on Chair 10/10 Single Arm Kettlebell Overhead High Knee March 12 Push up 8/8 Shoulder press *20-25” rest btw. C.: 12’ Amrap 4 burpee 6 Deadlift 16…
Week 3 Wu.: 6’ Amrap 10 Scapular Pull-Ups 15”/side Single arm High Plank 10 crab Bridge 12 Alt. superman A.: Emom 9’ 45” work – 15” rest Max Alt. R. Lunges Max MC Max Cross crunches B.: FT 3 rds 1 Rope Climb 6/side KB Hang clean 16/12 kg 12/18/24 Abmat sit…
SMR + General warm-up + Mobility A. 3 sets: 14 Alt. arm – leg raises in tall plank pos. 10 Barbell good morning 15 Band pull-apart B. Lifting – Deadlift Every 90″ x 6 sets – Pause Deadlift – with 3″ pause below knee * 4 reps @ same weight + Barbell Good Morning –…
1. Activation / 3 rds. * 20 hollow rocks * 20 arch rocks * 8/8 kneeling strict presses @ easy KB 2. Gymnastics / EMOM 10′ Odd: 7/10 Kipping HSPU Even: 7/10 C2B 3. Push Jerk in 8 min Find your heavy daily rep / Not Max WEIGHT !!! 4. For Time * 12 DL…
