HOMEBODY 30. NAP
A: 3 sets
10 hand walk + side twister
8 alt. scorpio
6 toes to touch
4 reverse burpee
2 alt reverse burpee
B: “Green Monster”
4 Rounds For Time:
45 Air Squats
30 Sit-ups
15 Single Arm Devil’s Press w. ásványvíz / weight
C: 3 sets
15 arch rock
15 sec hold
30 sec rest btw sets
Mobility: Hips+Ankles Activation: 8′ Running School (outside) A. 24′ AMRAP – 1000/800m Row (damper 3-5) – 800m Run B. For Time: – 100 Ab-mat Sit-ups (every break means 10 push-ups) There is no scaled version for part A. 1000/800m means 1000m rowing for men, 800m rowing for women. PENALTY PUSH-UP: RX:…
A: 3rds 10 cat-camel 16 dead bugs 10 scorpions 30″ superman hold B: AMRAP 8’ 2 Lunge step 2 Burpee 2 Alt V-ups 2 alt biceps curls w.ásványvíz 4-4-4-4-6-6-6-6-8-8-8-8….etc 2 min rest Then….. For Time 3 rds 100 mountain climber 100 jumping jack 100 bicycle abs 100 push press w. double ásványvíz C:…
A) gymn + amrap 5′ – 10 90/90 – 8 kang squats – 6 walk out w/ toe touches – 4 V-ups w/ slow ecc. – 20″ alt superman B) 4 sets of : – 12 push-ups (Rx: weighted) – 12 heavy goblet squat @45-40/22,5-17,5 DB – 10 pendlay rows @60/40 – 10 TRX hamstring…
1)5′ amrap * 10 russian swing@ lightt * 8 OHS facing wall * 6 snow angel sitting by wall * 6/6 lunge steps * 5 BB sn deadlift + 5 muscle sn 2)Squat sn E90″ x 2 reps, 5 rds 3)Deadlift 4×3,same w. 4)3x 4′ amrap/2′ rest * 3/5 bar MU/8 c2B/ 12 PU * 10 deadlift@50/70…
Wu: Gymn + wrist & shoulder mob A:3 rds 12 lateral box steps 12 kb tatters 8/12/16 12 slam ball floor shoot 8/9/11/12kg B: 15 min ONLY Snatch practice C: „SB CIRCUIT” 2rds 1:30 work- 30 rest and change 1station: skierg max cal 2station: alt. du snatch 10/12,5 ( rx: 15/22,5 ) 3station: max cal assault…
A. Gymn.+ Warm- up together B. For max reps target burpee for 4 rounds of 5′ / 3′ rest btw sets • 400m row • 60 DU’s / 100 single unders • 20 SDHP’s @40/25 ☆ max reps target burpee in remaining time C. Relax, Stretching
