Mobility: Ankles+Hips
Activation: 3 RDS
– 6 Deck Squats
– 5/5 Wind Mills
– 30″ Jumping Lunges
A. Front Squats
5×8 @65%/2′ Rest
B. 14′ AMRAP:
– 18 Air Squats
– 15 R KBS
– 12 (6 left then 6 right) Single Arm KB Hang Clean & Jerks
– 9 HSPU
KB: RX @24/16 OPEN @20/12 BEG. @16/8
RX: HSPU / OPEN: HSPU FROM AB-MAT / BEG: PIKE PUSH-UP
Wu: Gymn+Shoulder mobility A:Amrap 5′ 1 sdhp + 1 swing + 1 clean & press right + cluster + thruster + left side 2-2-2-2-2-2…3,3,3,3…. B: Amrap 20′ Every rds btw 300 m row and 45 sec plank 10 Power clean and jerk 40% 8 = 50% 6= 55% 4= 60% 2= 65% and max reps 70%…
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…
A. Gymn. + 3rds.: • 10 scapula pull- ups • 3 wall climbs • 10 air squats B. 4 sets • 8/8 landmine rows • 8 lateral raises @ plate C. Helen – target @ sub 10′ ☆ 3rds • 400m run • 21 KB swings @16/24 • 12 pull- ups D. Pendlay row •…
HOMEBODY 10. NAP A: 6’ AMRAP – 15 good mornings@ seprűnyél – 10/10 shoulder taps in push up – 20”/20” side plank – 12 snow angel B:4x 4’ AMRAP/ 2’ rest btw sets – 10 burpee – 20 air squat – 15 sit up C:3 sets/ 1’ rest btw sets – 30” tiger position hold –…
Mobility: General Activation: 3 RDS …
A, 6 hand climb 20/20 sec side plank 6 down ups *3 round B, Piramis 6 diamond push up 9 tuck ups 12 alt. Front lunges 15 hr push up 12 alt. Back lunges 9 tuck ups 6 diamond push up *4 round, 1 min rest between the cycles C, 15 sec work – 5…
