HOMEBODY 16. NAP
A: 3 rds
20 shoulder taps in push up position
30 sec high knee run
20 good morning w. stick
B: For Time:
25 TC’
100 Hand Climb
100 bench row w. double ásványvíz
50 Devils Press+chair step ups (double ásványvíz)
50 Get Up Jhonnie (reverse burpee)
100 Jumping jack + press (double ásványvíz)
100 Mountain climbers (right leg left elbow)
C: 3 sets
30 sec right side plank
30 sec back plank
30 sec left side plank
1)5′ amrap * 10 scapula pull up * 7/7 single leg hip thrust * 5 BB deadlift + 5 BB FSQ * 12 m bear crawl 2)Lifting: 1 hang squat clean + 1 squat clean E90″ x 1 complex x 5 rds 3)Double KB front squat (front rack!) 4x 10, same w. @heavy 1′ rest…
Wu: gymn+ games A: AMRAP 40′ 50=25/25 one leg double under (open simple) 40 cal cardio machine 30 alternating dumbell snatch 22,5/15kg 20 pull up 10 back squat 40/25 climbing every rds 5 strict toes to bar B: streching
A. Gymn. +3 Rds.: • 10 scapula pull- ups • 10 cossack squats • 10 down- ups B. 10′ Practice • Ring / Bar Muscle- up C. 5 Rds. For time / TC: 20′ • 5 BMU’s / @ band / jumping BMU • 20/15 cals row • 15 wallballs D. Cool down
HOMEBODY WU: 3 RDS 30″ Wall Seat 20 Keeing Hand Cirlce Forward 12 Air Squat 20 Keeing Hand Cirlce Backward B. 6 RDS 6 Squat Jump 6 Hand Raised Push Up 6 Jumping Lunges 6 Diamond Push Up 6 Cossac Squat 6 One Hand Burpee Buy In 20 Thrusters Then 5 RDS 5 Wall Climb 5…
A. Warm-up: 14 Step-overs in push up position “könyv” 10 Alt. Scorpion 12 Cat & Camel x 3 sets B.(1) For time: 21-15-9 reps of: Dip on chair Push-ups *every round start with 50 kneeling hand cycles forward B.(2) For time: 21-15-9 reps of: Plank to push up Diamond push up *every…
A) gymn + 3 sets: – 10m banded X-walk – 10 banded good mornings – 20″ plank w/ alt leg raises + 3′ continuous barbell warm-up B) E2’30” for 12’30” 1 Clean Pull + 1 Low Hang Squat Clean + 1 Split Jerk (2″ pause at receiving position) @90% of 1RM C) EMOM 8′ Odd)…
