A) gymn + ball games
B) Work in duos : AMRAP 24′
– 20/20m wheelbarrow
– 200m partner carry (change anyhow)
– 20 alt syncron pistols (hold each other)
– 20 pull ups (partner: deadhang)
C) Not for time : 80 group sit-ups
( like this: https://www.youtube.com/watch?v=oETE_ROQgls )
1)Warm up: hip + th mobility, some animals 2)10’OTM Odd: 3-5 rope T2B Even: 12 dual KB deadlift with band 3)Front squat 5×3, same weight 2′ rest btw sets 4)2x 8′ AMRAP with 4′ rest btw rounds First AMRAP: 300 m row, 10 burpee over rower, 30″ superman hold Second AMRAP: 12 wallball, 6/6 kettlebell…
WU: 3 Sets of: 10 Glute Bridge 10 Sit Ups 10 Toe Touches in Push Up A. E4′ For 28′ – 7 Sets 100 Butt Kickers 10 HSPU (Pike Push Up) 75 High Knee Run 7.5 Burpee (7 Burpee + Just Down) 50 Mountain Climbers 5x V-Up + Tuck Up + 10 Bicycle Abs B….
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…
1. Gymn. + 2 sets ▪︎1 min bike/row ▪︎8 walkout push- ups ▪︎8 cossack squats ▪︎8 supermans ▪︎8 hollow rocks 2. EMOM 10′ @moderate w. ODD: 6/8 Bench Presses EVEN: 6 Deadlifts 3. For Time ●400m Run 3 rounds: •15 KB/DB Russian Swings •15 Lateral Burpees •15 SDHP •15 Goblet Squats ●400m Run 4. Leg…
Mobility: Shoulders + Spine Activation: 2 RDS + BB WU – 1 Length Bunny Hops …
11)2 sets * 10 ring scapula row * 5/5 KB windmill * 1′ Bike/SkiErg/ Row 2)Strict pull up 1x MAX, then 4x 1-3/ 2-5 reps 1′ rest btw sets 3)15′ amrap * 12 burpee box jump overs * 24 abmat sit up * 12 alt. GTOH@8-12/ 16 -20 kg KB * 12 T2B 5)Bent over row/…
