Wu: gymn+shoulder mobility
A: easy cardioburpee park
2:30 skierg
5 burpee
2:30 row
5 burpee
2:30 aab
5 burpee
B:BB wu
5×3 Push Jerk climbing heavy
C: For time
30 push jerk 40/25 (open 30/20)
15 pull up
20 push jerk 50/35 ( open 40/25)
10 c2b
10 push jerk 60/15 (open50/30)
5 Bar muscle up (open jump/band bmu)
D:3 rds
20 abwhell
10/10 windmill with wb 9/6
20 band good morning
Mobility: General Activation: 3 RDS …
HOMEBODY 12. NAP A: 1 mins of: (2-4 steps forward – 2-4 steps backward) – bear walk – spider/crab – tiger – dwarf B: For time: 21-18-15-12-9-6-3 – Down-up 6-12-18-24-30-36-42 – alt. V-ups TC: 20′ C: Accumulate 6 mins Wall Sit *Every break : 6 Jumping Squats (The rests must be shorter then 30 secs.) D:…
A. Gymn. + 3rds: • 15m bear walk • 15m tiger walk • 15m walking lunges • 15 hollow rock B. Partner Workout • 110 box jumps / steps • 90 pull- ups • 110 bar facing burpees • 90 push jerks @empty barbell • 110 air squats • 90 double- unders C. Acc. Work…
A: Warm up 3 rounds not for time – 12 scapula push up – 30” hip thrust hold – 8/8 opposite arm-leg raise in tiger crawl position B: 14’ OTM Odd: 20 russian swing / ásványvíz Even: 12-15 goblet squat/ ásványvíz 2’ rest 14’ OTM Odd: 30” HS hold /wall Even: 15-20 butterfly sit…
A. Gymn.+ Scapula activation + Hip mobility + 5′ moderate tempo row B. 3 sets • 5/8 false grip strict ring pull- ups • 16 alt. pendlay rows @2×16/24 C. Core Strenght ☆ 3 sets: • 20 double leg lifts on parallettes • 20 v- ups • 20 crunches D. AMRAP 12′ • 30 DU’s…
A.3 sets of: 8 down-ups 10 bird dog (5/5) 12 scapula push-ups B. For time: 10 rounds of: 6/6 single arm thruster @ bottle/weight 8 Burpees C. 3 sets: 30 flutter kicks 20 russian twists 10 Hollow rock rest 1′ between sets.
