2021.08.20.

Week 2   A.: 3 rds 10-10 X Band Walks 10 superman 8 Kang squat 10 Plank Jack   B.: 3 sets 2×16/12 kg 8 Dual KB R. Swing 6 Dual KB Snatch High Pull 8 KB Push-Ups   * rest 40”   C.: Emom 20’ 1. 210/180 m Row 2. Max Deadlift (work through the…

SMR & GYMNASTIC & MOBILITY   A: 3 sets 12 bird dog 6 get up jhonnie 12 cat camel 6 one leg burpee   B: 4 sets  10 deadlift climbing max load 50-60% 10 Bench press choose weight   C: „ohhhlalaa” tc:15 min 30 clean & press  30 sit up 30 power snatch 30 v-ups…

1. Warm-up / 2 rds. * 10m Inchworm * 20 Alt. shouder taps * 30 Russian Twist @without weight 2. Push Press / For Time / TC: 8 min 10 @50% 8 @55% 6 @60% 4 @65% 2 @70% Then, AMRAP 2′  * Max reps @75% 3. WOD / For Time TC: 20′ * 50…

A) gymn + amrap 7′ – 10m bear crawl – 20″/20″ 1-legged glute bridge hold – 7/7 upright row B) EMOM 16′ – 4 sets 1) 8 DB bench press 2) 12 medball squat clean 3) 16 alt. pendlay row 4) 12 abmat sit-ups C) For time: 5-4-3-2-1 rope climb ascent 50-40-30-20-10 DU’s Tc:10′ D)…

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…

A) gymn + amrap 5′ 5 glute bridge V walk outs 10 crab & reach 30 jumping jacks B) E10″ for 14′ 1) 4 burpees 2) 4 empty bar thrusters 3) rest 4) 4 pull-ups (rx:c2b, open:ring row) 5) 8 DU’s 6) rest C) 6 sets: 5/5 box step ups with heavy slam ball (only…