A) gymn + amrap 5′ (easy)
– 10 steps bear crawl
– 10 banded pull apart
– 10 deadbugs
– 30 high knee run
B) E90″ for 9′
8-7-6-5-4-3 strict pull-ups (! Rx: increasing Weight; Open: decreasing band !)
C) 3 RFT: (medrate, consistent pace)
– 400m Run
– 20 KBS @32-24/24-16
– 10 box jumps @75/60cm
TC: 20′
D) 3 sets of :
– 10 Hollow Rock
– 10 V-ups
– 10 Tuck-ups
– 10″ Hollow Hold (
Every break in the set : 10 Sit-ups penalty after the class !! 😉
1)Warm up with animals 2)3 sets, 1′ rest btw sets * 1/1 TGU@ KB * 5/5 windmill@ KB * 8 strict HSPU (Open: kipping) * 10 goblet squat@ heavy KB 3)15′ amrap *15 Box Jump Overs *6 pull ups + 6 Chest To Bar Pull-Ups (12 pull ups, 15 ring rows) * 9 Double Dumbbell Power Cleans @medium…
HOMEBODY 27. NAP A: 20″ work / 10″ rest,change x 3 rounds ( 6 minutes total ) Easy high knee run Cossack squats Inchworm Plank hold B: For total / max reps: 4 rounds – 1:00 at each movement 1:00 rest btw. rounds Alt. arm hang C&J @ weight / víz Down-ups Alt. arm hang…
Mobility: Shoulders+Hips Activation: 2RDS …
Mobility: General Activation: 2 RDS – 2 Lengths Butt Kicks …
A. Warm-up: Gym. + 7.5m Walking lunges – Forward 7.5m Walking Lunges – Backward 10 Medball Squat clean 10/10 Side Rotation in Side plank x 3 sets B. EMOM 5’ Hang squat clean x 6 reps @ 30/20kg C. Hang squat clean @ 1RM D. Deadlift 6×2 reps @ 75% of 1RM …
HOMEBODY 16. NAP A: 3 rds 20 shoulder taps in push up position 30 sec high knee run 20 good morning w. stick B: For Time: 25 TC’ 100 Hand Climb 100 bench row w. double ásványvíz 50 Devils Press+chair step ups (double ásványvíz) 50 Get Up Jhonnie (reverse burpee) 100 Jumping jack + press…
