SMR & GYMNASTIC & MOBILITY
A: 3 rds
8/8 scorpio
8/8 one leg bridge thrust
8/8 one leg burpee
B: Every 3 min x 10
10 Alt. Overhead lunges 15-50 kg
10 Alt. Dumbell Devils press 5-30 kg
1-3 wall climb
C: 4 sets
10 strict toes to bar
10 seeted bb good morning
1. Activation / Tabata Style 20″ work- 10″ rest A. Squat @ easy!! dumbbell behind neck B. Tuck- up 2. Gymn. / 4 rds. / 1’30” rest btw. sets * 1 Strict RMU / Kipping * 3 Strict HSPU / Kipping * 10 Weighted sit-ups 3. Clean & Jerk / 5 sets 2 Squat Cleans + 1…
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…
SMR & GYMNASTIC & MOBILITY A: 3 sets 10 dead bug 8 down up 6 alt lunges 4 shoulder taps in hs pos 2 wall climb B: Every 4 min x7 5 C2b rx: strict sc: butterfly/kipping ct: band pull up 6 slam ball stoh rx:70/50 sc: 50/30 ct: 25/18 kg 7…
HOMEBODY 72. NAP A. 3 rds 10/10 side plank hip lift 10 reverse snow angel 3 walkout 5/5 alternating toe touch in push up position B. Every 2’ x 5 rds 7/7 single arm push press 7/7 windmill 7 push ups C. 4 rds for time 15 russian swing 10 HR push ups 15 air…
HOMEBODY 52. NAP A: 3 rds 14 Alt. Lunges 4 Walkout 10 Reverse snowangel 30” Plank B: 20’ EMOM 45” work / 15” rest Left reverse lunge to shoulder press w. a.viz/KB/DB Right reverse lunge to shoulder press w. a.viz/KB/DB R. Swing w. a.viz/KB/DB Alt. Hang Snatch w. a.viz/KB/DB C.: 4…
