1)6′ amrap
10 snow angel, 5 inchworm, 20″/20″ side plank+ rotation, 10 thruster, 1 KB in goblet
2)5 sets, same weight
1 snatch deadlift+ 1 power snatch + 1 squat snatch (open: + 1 OHS)
3)Snatch high pull 3×3@90-100% or 2)
4)10′ amrap
– 15 am. swing
– 40 DU/80 SU
5) 4 sets
– 30″ double KB overhead carry
– 10/10 kettlebell side bend
HOMEBODY 10. NAP A: 6’ AMRAP – 15 good mornings@ seprűnyél – 10/10 shoulder taps in push up – 20”/20” side plank – 12 snow angel B:4x 4’ AMRAP/ 2’ rest btw sets – 10 burpee – 20 air squat – 15 sit up C:3 sets/ 1’ rest btw sets – 30” tiger position hold –…
A. Warm-up: 50 Jumping jack 10 Reverse snow angel + 30s. Plank 10/10 KB snatch (hang) @ 8-12kg 15 Goblet Squats x 2-3 sets B. EMOM 5’ 10 Overhead Squats @ Empty BB C. Every 5’ x 3 sets 60 Double-unders / 100 Single-unders 10 Squat snatch 40/25kg 30 Double-unders / 50 Single-unders …
A. SMR in 8-10 min. B. 2 Rds.: • 2 min bike/row/ski/jogging • 12 cossack squats • 14 alt. KB hang cleans @easy KB C. AMRAP 30′ @moderate tempo • 400m row • 10 thrusters @empty bar • 10 lateral burpees • 15 hrpu’s • 24 alt. reverse lunges D. Stretching
A. Gymn.+ 3Rds.: • 16 dead bugs • 8 walkouts + push- ups • 12 good mornings @ barbell B. For Time / use your 70-80% of body weight / • 21 Bench presses • 21 Bar facing burpees • 21 Deadlifts • 15 Bench presses • 15 BFB • 15 Deadlift • 9 Bench…
HOMEBODY 27. NAP A: 20″ work / 10″ rest,change x 3 rounds ( 6 minutes total ) Easy high knee run Cossack squats Inchworm Plank hold B: For total / max reps: 4 rounds – 1:00 at each movement 1:00 rest btw. rounds Alt. arm hang C&J @ weight / víz Down-ups Alt. arm hang…
HOMEBODY A: 3 sets 10 Glute Bridge 10 Sit-Ups 10 Toe Touches in Push Up Position B: 5 rounds 30 Air Squats 30 Sit-Ups 30 Hand Release Push Up (HRPU) C: 3-5 RDS E90′ 10 Hollow Rock+10 Sec Hollow Hold
