2021.06.11. Péntek

CROSS SMR+ General warm-up + Mobility A.  3 sets: 10 Banded good morning  8/8 split squats – no weight!  20″ superman hold    B. Strength / Lifting    ~ Back rack split squat @ increasing weight  *4 x 8/8 reps, 90″ rest btw. sets     ~ Pause Deadlift – with 3″ pause below knee  *4 x 5…

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…

W-U_2X -30” HS HOLD AT WALL -5 ACTIVE STRICT HOLLOW-ARCHES -5 BROAD JUMPS THEN WARM-UP TO DEADLIFT @60% 1.WOD FT A) 3RDS TC:8’ -12M HS WALK (3 WALL CLIMB) -6 DL @60% -1 PEG BOARD (5 STRICT CHIN-UP) 3’ REST B) 3RDS TC:12’ -500/400M ROW -6 DL @60% -12 T2B 2.ACC_3X -7 NEG. NORDIC HAMS

SMR + General warm-up + Mobility    A. 3 sets : 1’ cardio machine 8/8 bird dog  5 inchworm w/ alt toe touches    B. Lifting – Clean, FSQ  Empty BB warm-up ,   ~ Emom 5’  3 tng power clean @ increasing weight    rest 2’ – increase weight!   ~ Every 30” x…

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

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…