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 legs over the parallette
– 30 straight body ceiling reaching crunches
– 10/10 half kneeling banded chop
Mobility: General Activation: 2 RDS …
Wu:gymn+ shoulder mob A: 1 rd Light 30 jumping jack 30 box alt step 30 cal row 30 snow angel 30 barbell thruster B:C&J 1×3 65% 1×3 70% 3×3 70%+ C: For time 16-12-8-4 Clean rx(60/30-70/35-80/40-90/45) open (40/20-50/25-55/30-60/35) Burpee box jump over 60/50 D:4x 30 sec L pull hold + 5 sttb E:streching
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…
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…
HOMEBODY 19. NAP A. warm-up 100 Butt Kickers * E30″ (inc. 0:00) : 1 Sit-up B: E3′ for 15′ – 5 sets 30 Jumping Jacks 20 Reverse Lunges 10 Burpee High Jump C) AMRAP 8′ 4 Clappin’ Push-ups 20 Mountain Climbers 8 V-ups 20 Bicycle abs D) 2 Rounds of : 4*30″ Gymnastic Swimming (hold,’breaststroke’,’freestyle’,up&down)
A. 3 SET 20 Bird Dog 15 Hollow Rock 5 Hip Thrust + 40 sec Hold B1. 10′ AMRAP 1 Atomic Sit Up 1 Burpee 1 Air Squat 1 Push Up 2-2-2-2, 3-3-3-3, 4-4-4-4, etc. 3′ Rest B2. 10′ AMRAP 2 Thruster 2 Alt. V-Ups 2 Stepping Squats 2 Desk Pull Up or Chair Pull…
