1)3 sets
– 15 pulldown in superman
– 10 sit up to reverse bridge
– 20”/20” single leg hip thrust hold
2)18’ amrap
– 8/8 Hop over lunges
– 8 Wall climb
– 16 power clean/ 2x ásványvíz
– 16 down up
3)3 sets, not for time
– Cross body crunch x 10/10
– alt. arm-leg raise x 10/10
– reverse fly/ásványvíz x 12-15
Mobility: Ankles+Hips Activation: 2 RDS – 2 Lenghts Burpee-Broad Jumps – 10 Scapula Push-ups – 60″ Rowing A. For Time: 35-25-15 (30-20-10) -Burpee Box Jump Overs @60/50 -Cal…
HONEBODY 34. NAP A.3 easy rounds of: 14 alternating lunge steps @ no weight 5 reverse burpees 14 alternating arm – leg raises in superman pos. 15 sec. hollow hold B. For time: 3 rounds of: 20 Alternating lunge steps @ single weight/ bottle 10/10 Suitcase deadlift @ single weight/ bottle 20 V-ups then, 2…
A. Warm-up: Gym. + 7.5m Walking lunges – Forward 7.5m Walking Lunges – Backward 10 Medball Squat clean 10/10 Side Rotation in Side plank x 3 sets B. EMOM 5’ Hang squat clean x 6 reps @ 30/20kg C. Hang squat clean @ 1RM D. Deadlift 6×2 reps @ 75% of 1RM …
1. Gymn. + Amrap 8′ • 1 min shuttle run • 12 dead bugs • 12 good mornings @plate • 8 squats 2. Back Squat 3×10 @moderate weight 3. For time: 15-12-9-6-3 ▪︎ Burpee ▪︎ Shoulder Press @ 40/25 ▪︎ Pull- up 4. EMOM 9′ 1. 30 Russian Twists @medball 2. 20 Sit-ups @medball 3….
Wu: gymn+ Thoracic mob A: Amrap 6′ 50 Jumping jack 25 hand climb 50 jumping jack 25 shoulder tapspush up position B: 4x 8 barbell Z press C: For time 3rds 600m row 10 thruster 30/20 (rx 40/30) 2 min rest 3rds 300 m row 5 pull 10 push up 15 air sq D:tabata 40/20 Side…
1)2 sets *6/6 half kneeling press * 12 scapula push up *6/6 easy KB hang clean * 6/6 dead bug 2)Strength 5 sets, climbing weight: 1 strict press + 2 push press 90″ rests 3)21-15-9 reps for time * hang clean@35/50 kg *ring dip / push up * btw sets 50 DU /100 SU 4)Strict T2B 3×10
