63. NAP HOMEBODY
A: 3 rds
12 alt. lunges step
24 plank to push up
12/12 one arm deadlift weight (á.víz, kb, db)
B: Every 4 min x 5
20 alt. bench row
20 push up
10 triceps kick backs
10 burpee
C: 4 rds
10/10 bulgarian split squat
10/10 seated abs circle
10/10 marching plank
A. Warm-up in pairs: 3 rounds / each person ( 6 rounds in total ) Partner A: 20 mountine climbers + 15 jumping jacks + 10 air squats + 5 reverse burpees Partner B: max plank hold in the meantime *Each person has to be Partner A and B – 3 times in total. B….
SMR + General warm-up + Mobility A. 3 sets: 10 Scapula pull-up 12 Ring row 10 V-ups B. Gymnastics: Strict Pull-up 4 x Max reps , 60″ rest C. Strength: 4 sets, for quality . rest 60″-90″ 8 Barbell Z-press @ medium weight 14 alt. KB gorilla row 15 Band pull-apart D. Conditioning Amrap…
SMR + Warm-up with animal walks 3-5 minutes. A. 2 sets: 12 snow angels 10/10 bent over single arm row @ light KB 15″ Hollow hold B. For time: ~ 21-18-15-12-9-6-3 reps of Power Clean @ 35/50kg Cal Row Rest 5′ ~ 3-6-9-12-15-18-21 reps of : American swing @ 16/24kg T2B / Knee…
A. GYMN+MOB B. EMOM 9’: 30” SKATER JUMPING; 30” HOLLOW HOLD; 30” HIGH HIPS HOLD IN SPIDER POSITION C. FOR TIME TC20’: 100/80/60/40/20 JUMPING 25/20/15/10/5 OVERHEAD SIT-UPS 25/20/15/10/5 DEADLIFTS THEN 3’ REST AND GO TO D. D. FOR TIME: 21-18-15-12-9-12-15-18-21 G2OH; SEATED LEGS RAISES (CLOSED, EXTENDED LEGS)
A) gymn B) ‘Sher’ For time : 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Squat Cleans (3/4 Bodyweight) x 2 Burpee Pull-ups (20-18-16…2) x 3 Double Unders (30-27-24…3) Time Cap: 1 hour
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
