64. NAP HOMEBODY
A: 3 rds
1 min simple under or object hops or jumping jack
10 scapula push up
1 min bicycle abs
B: Back strength party
3×10 towel pull ups (1 sec hold on chest)
3×10 iron man fly
3×10 butterfly
3×10 rocking lift
C: AMRAP 10′
16 chair lateral over step
16 alt. one arm dead snatch
32 russian twist
32 jump squat position from push up position
SMR & GYMNASTIC & MOBILITY A: 3 sets 10/10 m tiger walk, back tiger walk 3/3 Turkish get up easy kb 30-45 sec hs hold rx: free sc/ct: at the wall B: 8 min hswlk practice in pair rx: max meter sc/ct: with a stick C: 5 rds tc 10 min 8 Bsq…
CROSS SMR+ General warm-up + Mobility A. 3 sets: 10 KB pull through in tiger position @ light weight 10 KB kang squats 10 Tall muscle snatch into OHS @ PVC B. Lifting – Squat Snatch ( or power snatch into OHS – if you don’t have the right technique) Empty BB warm-up …..
HOMEBODY 73. NAP A.For 6 minutes: (3 full rounds) 20″ work / 10″ change Good morning Air squat Walkout Plank B.4 x Amrap 2′ 15 Deadlift @ weight/bottle/heavy object Max reps burpees over the thing you use for the deadlift * Rest 90″ btw. Amraps C.Emom 10′ Odd: 15″-20″ hollow hold + 15″-20″ superman…
SMR + A. Warm-up: Amrap 6′ @ easy pace 8 Down-ups 8/8 cossack squats 20″ plank hold B. For time: 3 rounds of: 12 alt. Box step-up @ single DB ( women: max 15kg , men: max 22,5kg) 12 alt. DB snatch @ same weight 12 Wall Ball 12 Push-ups / Kneeling push-ups Then; 2 rounds of: 18…
A) gymn + 3 rnft: 1/1 tgu 10 rkc swings 5/5 fr. rack rev. lunges B) barbell warm up (+ split snatch practice), then.. 30 power snatches FT @45% /Rest 2’/ 20 hang power snatches FT @55% /Rest 1’30”/ 10 squat snatches Ft @65% /Rest 1’/ 5 hang squat snatches Ft @75% /Rest 30″/ In…
SMR + General warm-up + Mobility A. 3 sets: 10 wall facing OH squat @ pvc 10 upright row @ 2x 2,5kg plate 12 alternating shoulder taps in tiger position B. Lifting – Squat Snatch , BSQ Empty BB warm-up .. then; 1. Squat Snatch Emom 6′ 1 squat snatch + 2 hang squat snatch @ increasing weight…
