HOMEBODY 55. NAP
A: Mobility Gymn 10′
B: Emom 30′ 40″/20″
Overhead lunge
Upper back superman
Deck squat
Copenhagen plank (L)
Reverse snow angel
Copenhagen plank (R)
C: Accessory
3×10/30″ Reverse flies @bent over
3×20″/20″_20″ Star side plank
BB W-U_ 1.PRE-LIFTING -TALL CLEAN + TALL JERK 3X2+2/1’ @BB 2.E2MOM 12’ C&J COMPLEX PCL+SQCL+J 1+1+1 @CLIMBING TO 75% OF 1RM CJ 3.WOD_FT TC: 14’ 10-9-8-7-6-5-4-3-2-1 BOX JUMPS @50/40CM 1-2-3-4-5-6-7-8-9-10 THRUSTERS @35/25 4.ACC_4X -8/8 LANDMINE ROWS
1. Activation / Half Tabata 20″ work/ 10″ rest a. Reverse lunges @just barbell b. V- ups 2. Gymnastics / E1’30” for 7’30” * 12 Weighted sit- ups * 3-5 Strict HSPU * 3-5 Strict ring pullups 3. Split jerk from ground / For time / TC: 8 min 2 @85% 4 @80% 6 @75% 8…
WARM-UP AMRAP 8’ @EASY 1’ SKI/ROW 5 DOWN-UPS 5 INCHWORMS 10 JUMP SQ 5 HPC @BB 5 PP @BB WOD_2 PERSON TEAM AMRAP 24’ 1K/800M ROW 40 SYNCHRO PUSH PRESSES @30/20 _SYNCHRO ON TOP 40 SYNCHRO SIT-UPS 40 SYNCHRO HANG POWER CLEANS @30/20 _SYNCHRO ON SHOULDERS (B: @EMPTY BB ; RX: @SAME WEIGHT, BUT PUSH…
SMR + A. 3 sets @ easy pace 90″ cardio machine 15m Bear walk 15m walking lunges B. Amrap 20′ @ moderate pace 400m Row 12 Plate GTOHs 15 Abmat sit-ups 20m Farmer carry @ 2xKB , heavy C. Emom 6′ – 3 sets 20″/20″ Side plank 40″ Russian twist
1. Activation 3 rounds: * 200m row /easy tempo/ * 10 romanian deadlifts @2x easy dumbbell * 10 bench presses @2x easy DB 2. ” Strenght Work” 3x 10 unbroken!! strict pullups 3x 8 pushups unbroken!! – 2″ pause at bottom /kneeling pushups 3. Squat Snatch 5x 3 position squat snatch – floor- knee- hip…
Week 2 A.: 3 rds 10-10 X Band Walks 10 superman 8 Kang squat 10 Plank Jack B.: 3 sets 2×16/12 kg 8 Dual KB R. Swing 6 Dual KB Snatch High Pull 8 KB Push-Ups * rest 40” C.: Emom 20’ 1. 210/180 m Row 2. Max Deadlift (work through the…
