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
• 5×5
Wu: Gymn+Pvc mobility A:3rds 14 cal row 14 hrpu 14 skeater jump 14 hip thrust B: 10 tc 5 reps Partner deadlift (climbing) C: Amrap 14′ Valentin Day 14 syncro wb 14 syncro ttb or ttchest 14 syncro air sq jump 2x 14 m partner carry 14 syncro dl 70/50 14 syncro Gtoh 20/10 plate D:…
Wu: gymn+ hamstring mobility A: 2 rds 20 snow angel 10 wall sq 20 „S” 10 bb good morning 20 dead bug B: E2mom: 10 barbell bench row choose weight 20 band kb swing choose weight C: 3 rds 35/30 cal row 25/20 cal row 15/10 cal row 60 sec rest btw row D: bonus 3×12 dumbel good…
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…
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 …
HOMEBODY 23. NAP A: 2 sets 0-1min: plank to push up 1-2min: alt. one leg romanian deadlift 2-3min: high knee run B: 5 sets for time 5 wall climb / 8 pike push up / 11 push up 7/7 squat clean+press w. ásványvíz/weight 9 burpee 11/11 overhead lunge w. á.víz/weight 13 sit up C:…
1)7′ amrap * 8 OHS facing wall * 12 banded good mornings * 12 alt sh. taps in push up pos. * 50 SU * 20″ HS hold/wall * 5 burpee 2)Lifting: 1 snatch high pull + 1 power snatch 5 sets, E90″ 3)BSQ 3×3, same w., 90″ rest 4)8′ amrap * 10 thruster@ 2x KB…
