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 min: step up in bridge hold position
A. Gymn. + Warm-up: 15/15 Single-arm Russian Swing @ Easy! 20 Plank to Push-ups 60s. Squat pos. hold 30s. Handstand pos. hold x 3 sets B. 3 Rounds for time: 10 Clean & Jerk @ 60/40kg 10 High Box jump @ 80/60cm Rest 5:00 C. 3 Rounds for time: 10 Bar MU’s…
Warm up: A: 7 sets not for time 1 hand climb 2 scorpions 3 push up 6 opposite arm/ leg raises superman position B. For time 100 Devil press w. 2×1,5-2l, or dumbells EMOM(inc:0:00): 20 jumping jack C: 3 sets 30 sec max effort sit up, 30 sec 1-arm pushup hold rigth, 30 sec 1-arm…
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…
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
1)5′ amrap 1′ easy row, 6 walk out, 15 m bear crawl 2a)Strict pullup w/ underhand grip (chin up) 4x 3-8 reps 2b)Side plank 4x 20″/20″ 3)Squat clean E90″ x 2 reps x 5 rounds, same w. 4)Rowing intervall 5 x 2′ row/1′ rest/walk Try to do same pace and cal at the 5 rounds. 5)Sandbag deadlift 3×10
Wu: Gymn + Thoracic mobility A: 3rds 6 tempo kb suitcase deadlift 3131 6/6 one arm kb dead clean 10 scapula pull up 10 frog bridge B: 10 min Clean technic, practice C:Every 4min x 6 100 simple under (rx 50 du) 10 pull up (rx 5-7 bar mu) 10 alternatig kb cluster 16/12 kg…
