HOMEBODY 44. NAP
A: 2 rds
60 sec tiger position hold
10/10 windmill
60 sec deep squat hold
B: ” MERRY CHRISTMAS 2020 „
1: man maker
2: reverse burpee
3: wall climb
4: air squat / front squat w.weight
5: v-ups
6: inverted row
7: russian swing
8: hand release push up
9: atomic sit up /weight, a.viz/kb/db/plate
10: burpee box jump/box step up / sofa / chair
11: cluster
12: devil press
C: STRECHING
t1)5′ amrap 10 m tiger crawl, 8 OHS facing wall, 5 BB snatch deadlift + 5 snatch grip push press BTN, 20″ plank 2)Power clean Rx: 4×2, same w. Open: practice 3)Chin up 5x 2-3/5-8 reps 1′ rest 4)16′ amrap *8 hang power clean@35/50 kg *16 medball overhead throw@small/medium w. *8 pull up *16 goblet squat@12/20…
1. WU. + 2 sets of: • 5 scapula pull- ups • 8/8 split squats • 5 scapula push- ups • 8 drop squats 2. Snatch Balance Practice / 5×3 increasing weight 3. E2′ for 10′ • 5 Hang Squat Snatches @50/35 35/20 • 40 DU’s / 80 Single unders 4. Not for time ▪︎…
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: Warm up 3 rounds not for time – 12 scapula push up – 30” hip thrust hold – 8/8 opposite arm-leg raise in tiger crawl position B: 14’ OTM Odd: 20 russian swing / ásványvíz Even: 12-15 goblet squat/ ásványvíz 2’ rest 14’ OTM Odd: 30” HS hold /wall Even: 15-20 butterfly sit…
1)3 sets *8/8 dead bug *8/8 split squat; no weight *30/30 m single arm FC @medium weight 2)Front squat 5 sets of: 1 pausing front squat (2″) 1 front squat 2′ rest btw sets 3)5 rounds for time *50 DU/100 SU *15 am swing @12/20 kg *12 T2B/15 K2E 4)3 rft *Kettlebell good morning (goblet…
A. Games, then barbell warm-up together B. For time ☆ Buy in: Rx: 100 Double- unders Open: 50 DU’s ☆ 10 rounds: • 10 thrusters @40/30 • 10 lateral burpees ☆ Cash out: Rx: 100 Open: 50 Double- unders C. Stretching, Focus on the hip and shoulders
