A. 3 RDS
10/10 Side Plank Hip Thrust
20″ Plank
20″ Wall Sit Hold
B. Every 3′ x Rounds
20 Russian Swing
20 Air Squat
2 Wall Climbs
30 Crossjacks
C. 3-4 Sets, Not For Time
10/10 One-Arm Row
5/5 Single Leg Romanian Deadlift
30″ Tiger Position Hold
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) gymn B) 5K Row ( 5K Ski / 3.2 mile AB if you want) /easy pace, nasal/ C) Be relaxed and hold the poses for 1 full minutes : – seated forward bend – single leg forward fold w/QLT (L) – single leg forward fold w/QLT (R) – supine twist pose (left) – supine twist pose…
A) gymn + amrap 5′ (easy) – 15″ walkout – 15″ scorpion – 15″ toe touch – 15″ alt V-up C) Partner Workout with a runnning clock… 0:00 – 18′ AMRAP 18′ /IGYG/ – 5 power cleans @50/35 – 7 KBS @24/16 – 3 rope climb asc. – 7 t2b – 5 STOH @50/35 18:00 –…
A: 3 sets 10 knee step up 8 hindu push up 10 windshield viper B:” EVITA” 5rds For Time 8 deadlift Á.víz/weight/db/kb 16 russian swings 150 simple under C: 3rds ABS Party 15 leg raise to hip 15/15 side crunches
Mobility: General Activation: 3 RDS …
HOMEBODY 29. NAP A: AMRAP 3′ 8/8 split squat 8 snow angel 8 hrpu 8 glute bridge 1 min rest, then repeat B: 4 rds For Time: TC 25 min 100 simple under / 50 duoble under / plate or object hops 25 ground to overhead w ásványvíz / weight rest 2 min…
