A. 2 Sets
20 Jumping Jacks
8 Scorpions
20″ Hollow Hold
8 Supermans
B. 4 RDS AMRAP 5′ – 2′ Rest
First 5′
20 V-Ups
15 OHS
10 Walkout Push Ups
Second 5′
20 Hollow Rocks
14 Thrusters
10 Burpees /No Jump/
C. 3 RDS
20 Crunches
10 Reverse Crunches
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….
A. Gymn. + Activation 2 rds.: • 20 banded pull- aparts • 20″ dead hang B. Upper Body – 3 sets • 5/8 false grip strict ring pull- ups • 5/8 ring dips • 10 bent over rows @40/55 C. Core Strength 3 sets / 1′ rest btw sets • 20 weighted butterfly sit- ups…
A) gymn + amrap 5′ (easy) – 10 steps bear crawl – 10 banded pull apart – 10 deadbugs – 30 high knee run B) E90″ for 12′ 10-9-8-7-6-5-4-3 strict pull-ups (Rx: increasing Weight; Open: decreasing band) C) ‘Hitman’ 3 RFT : – 10 Back Squats (from the ground) @100/70 – 400m Run TC:13′ D) 3…
A) gymn + amrap 6′ (easy) – 10 steps tiger walk – 10 birddogs – 6 cossack squats – 6 hindu push ups B) E2′ for 10′ 200m Run + 8 alt. DB Snatches w/22/15DB C) EMOM 10′ 1 round ‘Cindy’ (Rx: 5 C2B + 10 Push-up (chest to ground) + 15 Jumping Squats) D) 30…
HOMEBODY 23. NAP A: 2 sets 0-1min: plank to push up 1-2min: alt. one leg romanian deadlift 2-3min: high knee run B: 5 sets for time 5 wall climb / 8 pike push up / 11 push up 7/7 squat clean+press w. ásványvíz/weight 9 burpee 11/11 overhead lunge w. á.víz/weight 13 sit up C:…
Wu: gymn+ games A: AMRAP 40′ 50=25/25 one leg double under (open simple) 40 cal cardio machine 30 alternating dumbell snatch 22,5/15kg 20 pull up 10 back squat 40/25 climbing every rds 5 strict toes to bar B: streching
