2020.09.05

A: 3 set 0-45 sec: 45 sec high knee run 1:00-1:45sec: 45 secplank to push up 2:00-2:45sec: 45 sec jumping jack 3:00-3:45 eec: 45 sec deep squat hold B: „Saturday Party” 250 simple under 50 alt snatch w. Bottle/ weight/kb/db 200 simple under 40 alt snatch 150 simple under 30 alt snatch 100 simple under…

A. Gymn. + 2rds.: • 20m bear walk • 40″ plank with alt leg. raises • 20m tiger walk • 25″ reverse plank B. Weekend Wod / Amrap 30′ • 100 cals row • 30 burpee over the row • 50 air squats • 30 abmat sit- ups C. Stretching 🙂

Mobility: Shoulders+Spine                                Activation: 3RDS + Barbell WU                                                                   …

Mobility: Shoulders+Spine                                Activation: 2 RDS                                                                       …

HOMEBODY 38. NAP A: Amrap 6′ 10 scapula push up 10/10 one le rdl 30 russian twist B: „AHAN” 4 rds 30 floor press 30 goblet squat 30 sit up 30 frog jump 2′ rest 3 min plank 1′ rest 3 min superman hold C: Streching

Wu: Gymn+shoulder mob A:  Amrap 6′ 5 get up jhonnie 10 hip thrust 5 wall walk 10 gtoh 10/20 plate  B: 10 min Double under practice (rx triple under) C:”Dumbell party” Amrap 18′ 10 left arm push press 10 burpee box step overs w. dumbell 10 right arm push press 200 m  ↔️Inga run (10m) 20…