A. Gymn. + 4 Rds.:
• 20″/20″ copenhagen side plank
• 20/20 m front rack carry @16/20
• 40″ superman hold
B. Weightlifting
☆ 5×1 Complex / 2′ rest btw sets / @80%
• 1 P.Clean + 1 Jerk + 1 Low Hang P.Clean + 1 Jerk
C. For Time – 5 Rds.:
• 9 HSPU’s / Pike push- ups
• 15 T2B’s / Knee raises
• 21 OH lunges @empty bar
D. Cool down
1)Shoulder mobility + running w/exercises 2)3 sets for quality 10/10 half kneeling kettlebell windmill, 12 alternating kettlebell press 90″ rest 3)5 rounds for time – 3/5 strict pull up – 10 hang clean@35/50 kg – 20 air squat – 10 push up 4)One arm row 3×10/10
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. Gymn. + 2rds.: • 1’/1′ side plank • 40m front rack carry @double medium KB • 40″ superman hold B. Weightlifting ☆ 6×1 Complex @80% of P.Clean max / No TNG! • 2 P.Clean + 1 Jerk + 1 Low Hang P.Clean + 1 Jerk C. For Time • 18-15-12-9-6-3 Wallballs @increasing weight (8/9/10/12/15)…
A) gymn + amrap 7′ (easy) – 3 atomic sit ups – 6 Halo – 9 GTOH – 12 Russian Twists B) MAX REPETITION Strict HSPU ! (max 3 attemps) C) For time : – 600m run – 30 Fsq @30/20 – 400m run – 20 Fsq @50/35 – 200m Run – 10 Fsq @70/50 …
A) gymn + amrap 5′ (easy) – 1/1 TGU – 10 steps spider walk – 5/5 upright rows – 10 steps dwarf walk B) E90″ for 10’30” 9-8-7-6-5-4-3 strict pull-ups (Rx: increasing Weight; Open: decreasing band) C) 100 WB for time *E2′ (inc. 0:00) : 200m Run TC: 16′ D) 3 sets of: – 20…
HOMEBODY 44. NAP A: 2 rds 60 sec tiger position hold 10/10 windmill 60 sec deep squat hold B: ” MERRY CHRISTMAS 2020 „ 1: man maker 2: reverse burpee 3: wall climb 4: air squat / front squat w.weight 5: v-ups 6: inverted row 7: russian swing 8: hand release push up 9:…
