Mobility: General
Activation: 3 RDS
– 30″ Wall Handstand Hold
– 10 BB Hang Squat Cleans
– 10 Shoulder Taps Push-up pos.
A. Power Cleans
10′ EMOM:
3 Reps in every minute @70% (NO TNG)
B. 5 RFT:
12 Burpees
5 HSPU
18 Jumping Lunges
C. 1 Min Max Effort Burpees
@target 25+ reps
RX: HSPU / OPEN: HSPU FROM AB-MAT / BEGINNER: PIKE PUSH-UP
Wu:gymn+ shoulder mob A: 1 rd Light 30 jumping jack 30 box alt step 30 cal row 30 snow angel 30 barbell thruster B:C&J 1×3 65% 1×3 70% 3×3 70%+ C: For time 16-12-8-4 Clean rx(60/30-70/35-80/40-90/45) open (40/20-50/25-55/30-60/35) Burpee box jump over 60/50 D:4x 30 sec L pull hold + 5 sttb E:streching
A. WU: 3 rounds of: 10 down-ups 20 alternating lunge steps 10/10 deadbug 30″ Wall sit B. Single leg squat on chair x 10/10 reps NO rest! Single leg RDL with asvanyviz (2×1,5-2 liter) x 10/10 reps rest 60″ x 4 sets C. 4 sets of: 5 minutes ON (work) / 1 minute OFF…
A: 3 sets 10 knee step up 8 hindu push up 10 windshield viper B:” EVITA” 5rds For Time 8 deadlift Á.víz/weight/db/kb 16 russian swings 150 simple under C: 3rds ABS Party 15 leg raise to hip 15/15 side crunches
1)5′ amrap * 10 scapula pull up * 7/7 single leg hip thrust * 5 BB deadlift + 5 BB FSQ * 12 m bear crawl 2)Lifting: 1 hang squat clean + 1 squat clean E90″ x 1 complex x 5 rds 3)Double KB front squat (front rack!) 4x 10, same w. @heavy 1′ rest…
A. Warm-up: 10 PVC or Stick pass throught 10 PVC or Stick Good morning 10 Scapula Push-ups 10 Downward Dog Alt. Toe touch x 3 sets B. Seated Good morning with Stick 3×5 reps *Pause 3s. at the bottom pos. in every reps! C. You can choose btw. exercises Chair push-ups 4 x…
HOMEBODY 47. NAP A: 4 rds 20″ air squat 20″ down ups 20″ handstand hold 20″ high knee run B: 3 rds 12 hollow rock 14/14 Bulgarian split squat 16 diamond push up 18 snow angel 20 cossack squat C: 21-18-15-12-9 Air squat Hang clean w. Double weight Sit up Push up *6…
