1. Act./ 3 rds.
* 15 Good mornings @ barbell
* 14 Alt. RDL @db KB
* 40″ Plank
2. Bench Press /or Floor Press with KB
5-7-9 @75%
3-5-7 @80%
1-3-5 @85%
3. Cond.: For time
* 300m Farmer carry @db 22.5/17.5 DB
* 100 Abmat situps
* 80 Target burpees
* 12 Rope climbs
CROSS SMR + General warm-up + Mobility A. Amrap 6′ 6/6 crab and reach 12 snow angel 5 reverse burpee 20″ superman hold B. EMOM 12′ – 4 sets 1. 15″-20″ active hang on bar + 15″-20″ HS hold at wall 2. 5 Deadlift + 5 Power clean + 5 Press @ empty! BB (Basic:…
SMR + General warm-up + Mobility A. 3 sets: 14 Alt. arm – leg raises in tall plank pos. 10 Barbell good morning 15 Band pull-apart B. Lifting – Deadlift Every 90″ x 6 sets – Pause Deadlift – with 3″ pause below knee * 4 reps @ same weight + Barbell Good Morning –…
A) gymn + games B) ‘Zeus’ in pairs (change anyhow) 3 RFT: – 30 WB – 30 SDHP @42/30 – 30 Box Jumps – 30 Push press @42/30 – 30 cal row – 30 Push ups – 10 Back squats @bw (avg.) C) long streching
HOMEBODY 75. NAP A.3 rounds: 8 cat-camel 6/6 crab reach 8/8 cossack squat 20″ jog in place B.Emom 10′ Odd: 20″ wall sit + max reps air squats until 45″ Even: 10 ( or 5/5 ) bent over row + max reps push-ups until 45″ C.For 15 minutes: 10 alt. devil press 10/10 Suitcase Deadlift…
SMR + General warm-up + Mobility A. 3 sets: 10 Kang Squat @ light KB ( https://www.youtube.com/watch?v=ViQlG_beM54 ) 8/8 KB pull-through in tall plank position 20″ superman hold B. Lifting – BSQ, Deadlift 1. Back Squat – Every 90″ x 5 sets 4 reps @ increasing weight 2. Deadlift Emom 5′ 4 reps @ increasing weight C .Amrap…
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)
