A. Warm-up:
3 sets of:
B. Strength/Lifting:
EMOM 3′ x 3 sets , 1′ rest btw. sets
* increase the weight in every set! (3 times)
1 power clean + 2 front squats
C. For Time:
15-12-9-6-3 Bar Facing Burpee
3-6-9-12-15 Power Clean @ 60/40 , 50/35 , 40/25 kg
D. Accessory:
15 hollow rock + 15″ hollow hold ( NO REST btw.)
rest 30″
x 3-4 sets
HOMEBODY 20. NAP A: Gymnastic B:EMOM 49′ – 7 sets 1) 30-35-40-45-50-55-60 High Knee Run 2) 8-9-10-11-12-13-14 Burpees 3) 20-25-30-35-40-45-50 Plank Jack 4) 10-11-12-13-14-15-16 Thrusters 5) 10-15-20-25-30-35-40 Straight Body Ceiling Reaching Crunches 6) 12-13-14-15-16-17-18 GTOH 7) Rest walk (nasal) C: STRECHING
Mobility: Shoulders + Spine Activation: 2 RDS + BB WU – 1 Length Bunny Hops …
A. Warm-up: 10 PVC or Stick pass throught 10 PVC or Stick Good morning 10 Scapula Push-ups 10 Downward Dog Alt. Toe touch x 3 sets B. Seated Good morning with Stick 3×5 reps *Pause 3s. at the bottom pos. in every reps! C. You can choose btw. exercises Chair push-ups 4 x…
Mobility: Ankles+Hips Activation: 2 RDS – 2 Lenghts Burpee-Broad Jumps – 10 Scapula Push-ups – 60″ Rowing A. For Time: 35-25-15 (30-20-10) -Burpee Box Jump Overs @60/50 -Cal…
1)2 sets as WU * 12 snow angel * 10 empty BB good morning * 20″ HS hold * 20″ plank 2)9′ EMOM Min 1- 30″ paralette L-sit hold Min 2- 20″/20″ side plank hold, 1x KB in overhead hold Min 3- 6/6 half kneeling press@ KB 3)10′ OTM Odd: 3 push press@medium w. Even:…
HOMEBODY 27. NAP A: 20″ work / 10″ rest,change x 3 rounds ( 6 minutes total ) Easy high knee run Cossack squats Inchworm Plank hold B: For total / max reps: 4 rounds – 1:00 at each movement 1:00 rest btw. rounds Alt. arm hang C&J @ weight / víz Down-ups Alt. arm hang…
