t1)5′ amrap
10 m tiger crawl, 8 OHS facing wall, 5 BB snatch deadlift + 5 snatch grip push press BTN, 20″ plank
2)Power clean
Rx: 4×2, same w.
Open: practice
3)Chin up 5x 2-3/5-8 reps
1′ rest
4)16′ amrap
*8 hang power clean@35/50 kg
*16 medball overhead throw@small/medium w.
*8 pull up
*16 goblet squat@12/20 kg KB
A) gymn + amrap 6′ (easy) – 10 steps tiger walk – 10 birddogs – 6 cossack squats – 6 hindu push ups B) E2′ for 10′ 200m Run + 8 alt. DB Snatches w/22/15DB C) EMOM 10′ 1 round ‘Cindy’ (Rx: 5 C2B + 10 Push-up (chest to ground) + 15 Jumping Squats) D) 30…
WU: 3 Sets Of: 20″ / 20″ Star Side Plank 8 Jump To Knees 20″ High Knee 20″ High Heel A. 5′ Max Skaters Jump *Start Every Minute With: 10 Push Up 1′ Rest 5′ Max Running *Start Every Minute With: 10 Squat 1′ Rest 5′ Max Jumping Lunges *Start Every Minute With: 10 Sit Up…
HOMEBODY 34.NAP A: 3 rounds 10 skeater lunges 10 snow angel 10 hollow rock B: „Power Baby” E2MOM x5 12 inverted row 12 z-press C: „ohhhh yes” 9 rds TC’ 27 min 10 clapping push up 20 skeater jump squat 20 swing a.viz/weight/kb/db 10 burpee D: 2 set 1 min: flutter kicks 1…
1)3 rds * 10 banded row * 20″ HS hold/wall * 8/8 dead bugs * 5 BB press 2)Strict press E90″ x 3 reps x 4 sets 3)Weighted strict pull up /Open: just strict, no weight) 5×3, same w., 1′ rest 4)5 rft * 50 DU /100 SU * 25 abmat sit up * 40…
A: 3 rds 40 shoulder taps in push up position 20 alt. V-ups 40 (20/20) suitcase deadlift easy weight B: „Saturday party 2 „ 250 simple under 50 alt hang clean and jerk w. Aviz/weight/kb/db 200 simple under 40 alt hang clean and jerk 150 simple under 30 alt hang clean and jerk 100 simple under 20…
Mobility: General Activation: 2 RDS …
