A) gymn + amrap 6′ (easy)
– 10 steps tiger walk
– 10 birddogs
– 10 banded biceps curls
– 6 cossack squats
– 6 hindu push ups
B) ‘Angie’
For Time :
– 100 Pull-Ups
– 100 Push-Ups
– 100 Sit-Ups
– 100 Air Squats
>35′ 
25′-35′ 
15′-25′ 
<15' 
C) 4 sets of :
– 9 hamstring curls on fitball
– 20″/20″ coppenhagen side plank
– 9 strict t2b
– 11/11 half kneeling banded chop
Wu: G y m n a s i c + d y n a m i c m o b i l i t y A: 3 rds 6/6 barbell alt leg hip thrust 20 band pull 20 alt leg v up B: For time MORRISON 50-40-30-20-10 – wb 6/9 kg – box jump 40/50 cm…
1)6′ AMRAP – 8 inchworm – 3/3 TGU from press to lunge – 30″ wall sit hold, arms overhead 2)Handstand hold, walk progression, strength 3 sets for quality – around the box -1/1 round – 30″ HS hold facing the wall – 10 abwheel 3)OTM 10′ Odd: Back squat x 5 Even: kneeling double kettlebell press x…
Mobility: General Activation: 3 RDS – 30″ Wall Handstand Hold …
Mobility: Ankles+Hips+Shoulders Activation: 2 RDS …
1)3 sets *8/8 dead bug *8/8 split squat; no weight *30/30 m single arm FC @medium weight 2)Front squat 5 sets of: 1 pausing front squat (2″) 1 front squat 2′ rest btw sets 3)5 rounds for time *50 DU/100 SU *15 am swing @12/20 kg *12 T2B/15 K2E 4)3 rft *Kettlebell good morning (goblet…
HOMEBODY 18. NAP A: AMRAP 6′ 12 scorpion 12 reverse lunges 12 bird dog 12 dead bugs B: 4 rds 25 chair dips 24 one leg squat to a box/chair 25 hollow rock 24 squat jumps C: 3set 15 Arnold press 20/20 side hip thrust
