Mobility: General
Activation: 3 RDS
– 10 Scapula Pull-Ups
– 10 Push-Ups
– 5 Wallball Bear Hug Squats+15″ Active Squat Hold
A. EMOM 12′
Even: 12 Wallballs @9/6
Odd: 8/8 Lunges (wallball overhead)
B. AMRAP 14′
– 10 Sit-Ups
– 10 Wallball Cleans
– 10 Lateral Burpees Over Ball
– 10 Deck Squats
WB: RX: @9/6 / OPEN: @6/4 / BEGINNER: @6/4
A) 3 rounds not for time : 10 crab & reach 5 ‘get up Johnnie’ 20″ hollow hold B.) E30″ for 22′ – 11 sets 1) 1 Turkish get up /Left arm 2) 5 Down ups 3) 1 Turkish Get Up /Right arm 4) 5 Down ups C) 3 sets: 15″ star side plank/Left 15″…
A) gymn + amrap 5′ – 3 walk outs – 12 sh. taps in push up pos. – 6 bird dogs – 12 deadbugs – 20″ butt kickers B) 4 sets : – 12 alt. DB bench presses – 12 alt KB pendlay row C) 4 sets : – 10 heavy goblet squats – 10…
HOMEBODY 31. NAP A: 3 sets 15 pulldown in superman 10 sit up to reverse bridge 20”/20” single leg hip thrust hold B: AMRAP 20′ 50 hop over lunges (right) 50 one arm bench row (left) w. ásványvíz / weight 50 hop overs lunges (left) 50 one arm bench row (right) 50 left knee to right…
WU: 3 Sets of: 10 Glute Bridge 10 Sit Ups 10 Toe Touches in Push Up A. E4′ For 28′ – 7 Sets 100 Butt Kickers 10 HSPU (Pike Push Up) 75 High Knee Run 7.5 Burpee (7 Burpee + Just Down) 50 Mountain Climbers 5x V-Up + Tuck Up + 10 Bicycle Abs B….
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…
1)2 rds – 10/10 m bottom up KB carry – 10/10 side plank hip lift – 15 banded row – 10 m bear crawl 2)Bar MU or Ring MU practice in 6-8′ Too easy: strict Too hard: kipping pull ups, butterfly,banded bar mu… 3)5 rft – 3/5 bar MU / 8 CtB/ 12 pull ups/…
