A. SMR in 8-10 min.
B. 2 Rds.:
• 2 min bike/row/ski/jogging
• 12 cossack squats
• 14 alt. KB hang cleans @easy KB
C. AMRAP 30′ @moderate tempo
• 400m row
• 10 thrusters @empty bar
• 10 lateral burpees
• 15 hrpu’s
• 24 alt. reverse lunges
D. Stretching
A) gymn + 2 RNFT : – 30 jumping Jackson – 15 reverse snow angel – 10 crab & reach – 5 ‘get up Jonatan’ B) EMOM 7′ 15″ max rep strict HSPU (Rx: medball btw legs; Open: plates+abmat under the head) C) E2’30” for 12’30” 1 Squat Snatch + 1 OHS (drop!) +…
HOMEBODY 9. NAP A: 3 rds: – 8 Cat Camel – 6/6 Crab reach – 6/6 dead bugs – 6/6 Cossack squat B:For time: ~ 10-9-8-7 . . . 1 Hand release push ups Butterfly sit-up rest 3’ ~ 1-2-3-4 . . . 10 Goblet squat@ ásványvíz/weight Inchworm C:3 rds/ 1’ rest – 10 Rear Delt…
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:…
A. Gymn. + Activation 3 rds.: • 30″/30″ star side plank • 15 ring rows • 10/10 1-leg hip thrusts B. Weightlifting ☆7×1 Complex / @85-87% of 1RM P.Snatch • 1 P. Snatch + 1 Hang P. Snatch ☆ Tempo Back Squat / 80-85% • 5×5 3″ down C. 19.3 TC:15′ @1 heavy DB: 15/22,5…
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…
1)Gymn + 2 rds as warm up * 10 scapula pull ups * 15/15 m OH KB carry * 8/8 cross body deadlift * 10/10 russian twist / no weight * 8/8 box step 2)Strength: 4 sets, 1′ rest btw sets a)Box step, alternating, 2x KB in farmer carry pos. X 6/6 b) Inverted row…
