A. Gymn. + Scapula activation
B. 3 attempt: / 2′ – 3′ rest btw sets
• Max reps strict pull- ups /wide grip/
C. Core Strenght / 3 sets
• 30″ plank
• 20 reverse crunches
• 10 tempo v-ups / 2″ accentric
D. Alex’s Birthday Workout: Happy 27th Birthday
For Time:
☆ 200m pinch plate carry @double 10/15
2 rds.:
• 27 OH lunges @1 heavy dumbbell
• 27 Pull- ups
• 27 Box jump overs
☆ 200m pinch plate carry
A) gymn + 4 sets : – 8 scap push ups – 6 reverse snow angel – 20″ wall sit w/ alt. leg ext. – 6 hollow rocks B) E90″ for 9′ – 8/8 knee support DB Row – 10 hip thrust pull over @DB C) For time : – 1 mile Run – 80 empty…
A) gymn + amrap 7′ 8 lateral box steps 10 toe touches in push up pos. 12 sit ups 20 jumping jacks B) E90″ for 12′ – 8 sets 5 power clean & jerk C) For time: 20 burpees 40 empty bar thrusters 20 burpees TC: 7′ D) 5 sets: 40″ glute bridge hold 6/6…
Mobility: Ankles+Hips Activation: 2 RDS – 1 Lenght Slow, Controlled Lunges – 30″/30″ Side Plank …
Wu:gymn+ankle mobility A:2 rds light 20 lateral box over step 20 V ups 20 m bear walk 20 hrpu B: 5×4 push jerk (no tng) focus techik C: „AOhjeee” 21-15-9 Cal row Thruster 50/35 (open30-40/20-25) Ttb 2 min rest 15-12-9 cal row burpee over row D:Tabata:Hollow rock E: streching
HOMEBODY. 19. NAP A:”CHAD WILKINSON HERO WOD” 1000 box/chair step-ups (high :50/40 cm, weight vest 9/6kg) 60 TC’
A: 3 rds 15″ Jumping Jack, Mountain climber, High knees, Alternating shoulder taps B: 3 rds 14 Tempo squat jump 10 Tempo diamond push up 14 Tempo Cossack Squat 10 Tiger position Bird Dog C: 5 rds Tabata 20:10 Jumping lunges Single Arm hang squat clean w. ásványvíz (L) Plank jack Single Arm hang squat…
