HOMEBODY 73. NAP
A.For 6 minutes: (3 full rounds)
20″ work / 10″ change
Good morning
Air squat
Walkout
Plank
B.4 x Amrap 2′
15 Deadlift @ weight/bottle/heavy object
Max reps burpees over the thing you use for the deadlift
* Rest 90″ btw. Amraps
C.Emom 10′
Odd: 15″-20″ hollow hold + 15″-20″ superman hold
Even: 10/10 Side bend
D.Reverse fly
4 x 10
A. 1. Act. / 2 rds: * 15 Good mornings @barbell or band * 30″ Plank * 10 RDL @barbell or db KB 2. Find your daily heavy deadlift 3. Cond. / For time ” Elizabeth” 21-15-9 Squat Clean @61/43 Ring dips B. 2. For Time * 10 Burpees * 10 Burpees * 25…
A) gymn + 100m tiger walk *e30″ : 1 burpee B) daily max split jerk in 12′ C) Amrap 3′ / Rest 1′ 1) ski 2) alt. DB snatch 3) row 4) Burpee t2b 5) sigle arm OHS @KB D) acc. : 100 russian twists @10/5 * every break : 10 sit ups
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 58. NAP A. Amrap 6′ 10/10 cossack squats 8/8 Bird Dog 20″ HS hold / pike push-up hold 15″ high knee + 15″ high heel run in place B. Every 2′ x 10 sets (as fast as possible) 20 Jumping jacks 15 Air Squat 10 Sit-ups 5 HSPU / Push-ups …
1. Activation / Half Tabata – 2 min: 20″ work / 10″ off A. Lunges @1 easy KB B. Plank 2. Squat Clean * E30″ for 4’30” 1 clean deadlift + 1 clean pull @80% of 1RM Clean * E1’30” for 7’30” 2 Squat Clean + 1 Split Jerk /No TNG/ @77% 3. WOD: For Time 4…
Week 2 Wu.: 4 rds 1/side TGU @easy weight 16 High Plank Alt. Cross-Body Knee to Elbow 10 Scapula pull up, hold 2” A.: Single DB Workout, 8 rds 1 DL R 2 Hang clean R 2 Thruster R 3 Devil press R then Left side. Right (R) + Left (L) = 1 round…
