A. Gymn.+ Warm- up together
B. For max reps target burpee for 4 rounds of 5′ / 3′ rest btw sets
• 400m row
• 60 DU’s / 100 single unders
• 20 SDHP’s @40/25
☆ max reps target burpee in remaining time
C. Relax, Stretching
1)5′ amrap * 8 snow angel /sitting by wall *10 air squat * 8 BB muscle sn *10 scapula pull up 2)Power snatch E90″ x 2 reps x 5 sets @ ~75-80 % 3)Inverted row (on barbell) 5 x 6-8/ 10-12 1′ rest btw sets 4)3 rds for quality *6/6 bottom up KB press *6/6…
A. Warm-up: Gymn. + 20s. Running 8 down ups 20s. Jumping Jack 8 Downward Alternating Toe Touch x3 sets B. 250 sit up Every 25 reps do: • 5-5 Bulgarian split squat • 10 Skater Jump • 15 Air Squat C. 5 sets of: 25s. work / 10 s. rest 25s. – Plank 10s. –…
1)2 rds – 6/6 shoulder taps in tiger position – 6/6 single arm deadlift with KB – 20″/20″ split squat hold – 10 hollow rock 2)Lifting E90″ x 1 complex x 5 rds Complex: 1 squat clean + 1 FSQ + 1 jerk Climbing weight, up to 80-85 % of jerk 3)Strength: Deadlift 4×3@ 80 % (…
HOMEBODY 23. NAP A: AMRAP 6′ 30 sec wall sit 10 snow angel 20 crab tou touch 10 alt one leg burpee B: Amrap 10′ 1-1-1,2-2-2,3-3-3,4-4-4,…etc. Swing Goblet squat Alt. One Arm snatch w. ásványvíz / weight 2′ min rest Amrap 10′ 21 deadlift w. ásványvíz / weight 15 clean w. ásványvíz / weight…
A) gymn + 2 sets of : – 2/2 TGU – 8 cossack squat – 8 ring rows – 20 jumping jacks B) 4 Rounds (with easy pace) of : – 400m Run – 1 mile AB or 1 K Ski – 400m Run – 1 K Row C) Be relaxed and hold the poses for 1 full…
1)5′ amrap * 5 inchworm * 1 bear complex@ empty BB * 7/7 dead bug * 14 air squat 2)BSQ 5×2, same heavy w. 90″ rest btw sets 3)For time, TC: 15′ 1992 m row 10 Bear complex @45/60 kg (1 power clean + 1 FSQ+ 1 jerk+ 1 BSQ + 1 jerk) 12 Bar MU…
