HOMEBODY 47. NAP
A: 4 rds
20″ air squat
20″ down ups
20″ handstand hold
20″ high knee run
B: 3 rds
12 hollow rock
14/14 Bulgarian split squat
16 diamond push up
18 snow angel
20 cossack squat
C: 21-18-15-12-9
Air squat
Hang clean w. Double weight
Sit up
Push up
*6 burpees after every set
D: Stretching
Wu: gymn+ Thoracic mob A: Amrap 6′ 50 Jumping jack 25 hand climb 50 jumping jack 25 shoulder tapspush up position B: 4x 8 barbell Z press C: For time 3rds 600m row 10 thruster 30/20 (rx 40/30) 2 min rest 3rds 300 m row 5 pull 10 push up 15 air sq D:tabata 40/20 Side…
1)Warm up with animals 2)3 sets, 1′ rest btw sets * 1/1 TGU@ KB * 5/5 windmill@ KB * 8 strict HSPU (Open: kipping) * 10 goblet squat@ heavy KB 3)15′ amrap *15 Box Jump Overs *6 pull ups + 6 Chest To Bar Pull-Ups (12 pull ups, 15 ring rows) * 9 Double Dumbbell Power Cleans @medium…
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…
1)2 rds * 10 m tiger crawl *6/6 windmill * 12 cal row * 10 down up * 30″ plank 2)For time 15-10-5 reps * power clean @35/50 kg * cal row 2′ rest 15-10-5 reps/m *FSQ @35/50 kg * meter handstand walk 2′ rest 15-10-5 reps * push press@35/50 kg * lateral burpee 3)3…
HOMEBODY 31. NAP A: 3 sets 15 pulldown in superman 10 sit up to reverse bridge 20”/20” single leg hip thrust hold B: AMRAP 20′ 50 hop over lunges (right) 50 one arm bench row (left) w. ásványvíz / weight 50 hop overs lunges (left) 50 one arm bench row (right) 50 left knee to right…
HOMEBODY 9. NAP A: 3 rds: – 8 Cat Camel – 6/6 Crab reach – 6/6 dead bugs – 6/6 Cossack squat B:For time: ~ 10-9-8-7 . . . 1 Hand release push ups Butterfly sit-up rest 3’ ~ 1-2-3-4 . . . 10 Goblet squat@ ásványvíz/weight Inchworm C:3 rds/ 1’ rest – 10 Rear Delt…
