2020.12.08. KEDD

  1)6′ amrap 10 snow angel, 5 inchworm, 20″/20″ side plank+ rotation, 10 thruster, 1 KB in goblet 2)5 sets, same weight 1 snatch deadlift+ 1 power snatch + 1 squat snatch (open: + 1 OHS) 3)Snatch high pull 3×3@90-100% or 2) 4)10′ amrap – 15 am. swing – 40 DU/80 SU 5) 4 sets…

  A: 3set not for time 10/10 windmill w. Weight 10 jump to kness 20 dead bug B: Egery 5 min X5 8 one leg burpee /left 32 jump squat 8 one leg burpee /right 32 push press w. 2×1,5-2,0 l asvanyviz 8 devil press C: 2 rds 50 sit up w. Asvanyviz+arm box 50 good…

  1)5′ amrap – 1′ easy row  – 10/10 alternating leg raise, arms in ring (push up position) – 8/8 dead KB clean@light  – 10 air squat 2) Power clean E90″ x 7 rds 2 reps, btw 80-90 % of 1 RM  3) Deadlift 4×5, same w. (~@75-80 %) 4) 5 rounds for time  – 5 front squat (from…

Mobility: General                                Activation: 2 RDS                                          – 1 Length Reverse Bear Crawls                     …

HOMEBODY 19. NAP A. warm-up 100 Butt Kickers * E30″ (inc. 0:00) : 1 Sit-up B: E3′ for 15′ – 5 sets 30 Jumping Jacks 20 Reverse Lunges 10 Burpee High Jump C) AMRAP 8′ 4 Clappin’ Push-ups 20 Mountain Climbers 8 V-ups 20 Bicycle abs D) 2 Rounds of : 4*30″ Gymnastic Swimming (hold,’breaststroke’,’freestyle’,up&down)

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…