HOMEBODY
A. GYMN + 2 Set of:
15 Hip Thrusts
15 Hollow Hold
10 Scapula Push Ups
B. For Time
Cash In:
30 Reps:
1 Down Up + 1 Jumping Squat
E3′ For 15′
7 Burpees
14 Reverse Lunges
21 Russain Swings
27 Mountain Climbers
Cash Out:
30 Reps:
1 V-Up + 1 Tuck Up
C. Gymnastic Swimming 4′
A. Warm-up: 20m Bear walk or 20 bear step 15/15 Single-Leg Glute bridge 30s. Hollow hold x 2 sets B. EMOM 10’ Odd: 20 Shoulder taps in Handstand pos. (Scaled – push-up pos.) Even: 30s. Squat pos. Hold (active) C. 12 Rounds for time: 15/12 Push-ups 30 Alt. Reverse lunges steps (weighted if it possible) …
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:…
HOMEBODY A: 3 sets 10 Glute Bridge 10 Sit-Ups 10 Toe Touches in Push Up Position B: 5 rounds 30 Air Squats 30 Sit-Ups 30 Hand Release Push Up (HRPU) C: 3-5 RDS E90′ 10 Hollow Rock+10 Sec Hollow Hold
Mobility: Spine Activation: 2 RDS – 1 Lenght Seal …
Mobility: General Activation: 3′ (3RDS-No Rest) …
1)Warm up: gymn + PVC exercises + 5′ easy row 2)Rack jerk E90″ x 2 reps x 5 sets 2″ pause in split 3)”Bádibilding” 3 sets, 90″ rest btw sets * 2-5 strict pull up * 6/6 half kneeling press@ DB * 8 bent over row @medium weight 4)2x 6′ amrap, 2′ rest btw sets…
