Wu: gymn+thoracic mob
A: 3 rds
30 m kb front rack carry
30 sec parallette L-sit hold
20 plank to push up
20 jump lunges
B: E2mom x5
Odd: 10 kb or db floor press
Even: 10 inverted row
C: 3 rds For time
30 Am swing 32/28/24/20/16/12/8kg
40 cal row
20 kb taters
D: Accessory
60 GHD extension
E: Stretching
1)6′ amrap * 5 inchworm *10 glute bridge * 5 burpee * 5 BB deadlift + 5 muscle clean + 5 press * 20″/20″ side plank 2)Lifting: 1 hang power clean + 1 power clean E90″ x 5 rds 3)Seated good morning (on box) 4×10, same w. 4)Buy in 1000 m row, then 3 rds *…
A) gymn B) AMRAP 30′ (easy pace!) – 50 simple unders – 10 down-ups – 250/200m row – 10 box step ups – 10 sit-ups – 10 shoulder taps in handstand ( 20 in push-up pos. ) – 10 walking lunges – 30″ hanging on the rope ! with your best J-hook ! C) long streching, what…
A. Warm-up: Gymn. + 3 sets of: 16 Lateral Box steps @ increasing height! 10/10 Suitcase Deadlift @ 12/16kg KB 5 Empty BB hang clean + strict press 30s. Handstand hold B. For time: 2 Rounds of “DT” @ 40/25kg 30 Box jump @ 50/60cm 2 Rounds of “DT” @ 50/30kg 30 Box…
HOMEBODY 18. NAP A: AMRAP 6′ 12 scorpion 12 reverse lunges 12 bird dog 12 dead bugs B: 4 rds 25 chair dips 24 one leg squat to a box/chair 25 hollow rock 24 squat jumps C: 3set 15 Arnold press 20/20 side hip thrust
A. Warm-up: Amrap 5′ – in a slow, moderate pace 6 sumo deadlift 6 sumo deadlift high pull 6 russian swing 6 goblet squat @ light KB ( 12 / 8 kg ) B. Strength / Lifting EMOM 3′ x 3 sets ( 1′ rest btw. sets) * increase the weight in every set! …
1)2 sets * 20″ HS hold/wall * 5 BB strict press + 5 BB push press * 20″ superman hold * 5/5 crab n’ reach * 10 scapula push up 2)Lifting: push jerk E90″ x 3 reps, not tng; 5 rds 3)HSPU practice in 5-6′ 4)For time 21-15-9 reps * deadlift @60/80 kg * kipping HSPU…
