A) gymn + 100 SU’s + E30″ (inc. 0:00) : 1 down up
B) 5k Row in pairs / be fast 😉 /
C) Amrap 10′ /u go, i go/
Partner A : 7 WB
Partner B : 1 rope climb ascent
A : 7 abmat sit-ups
B : 7 KBS
A : 10 walking lunges
(..then change)
D) reverse tabata with L-sit (NOT L-hang!)
HOMEBODY
A. 20 RDS
5 Devil Press with Ásvásnyvíz
10 Jumping Squat
20 Mountain Climbers
19 Sit Ups
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….
1)5′ amrap * 30″ easy row * 12 KB deadlift * 7 butterfly sit up * 7 ring row 2)BSQ 4×2, same w., 2′ rest 3)”The seven”: 7 rds ft * 7 hspu * 7 thruster@ 25/40 kg * 7 K2E * 7 deadlift@35/60 kg * 7 burpee * 7 russian swing@16/24 kg * 7…
Warm up: A: Amrap 6′ 8/8 one leg hip thrust 8 snow angel 30′ sec squat position hold B: For Time 30 rds 2 get up jhonnie ( reverse burpee ) 4 push up 6 skeater jump 8 alt V ups C: 10-20 min Streching
Mobility: Full Body (Ankles,Hips,Shoulders,Thoracic Spine) Activation: 2 RDS – 20 Dead Bugs …
HOMEBODY 11. NAP A. Amrap 7′ (easy pace) – 3 walk-out w/toe touches – 12 alt superman – 6 cossack squat w/halo in the bottom pos @pet bottle B:EMOM 42′ – 7 sets 1) Mountain Climber x 2) Down-up w/chair step up 3) Superman 4) Jumping Jack 5) alt. Thruster w/2 pet bottle 6) Plank 1st…
A. WARM UP: 3 Sets of: 10 Stick Pass-Through 10/10 Alternating Taps is Push Up Position + 20″ Push Up Position Hold 15 Air Squats + 20″ Bottom of Squat Position Hold B. 10 Rounds For Time: 10 Goblet Squats with anything with weight 10 HSPU (Kipping, Strict) or Push Ups C. EMOM 10′ (5…
