A) gymn + amrap 6′
– 8 Down ups
– 8 ‘get up Johnie’
– 12 m carb walk
B) 3×11 UB strict pull ups
C) E30″ for 9′ – 18 sets
1 power snatch @75-80% of 1rm
D) Amrap 16′
Buy in: 60 WB
4,8,12… reps
– DL @90/60
– facing burpee
– t2b
– box jump
A) gymn + 3 x – 10m tiger walk – 10 sit ups – 5 get up johnie B)E30″ for 30′ – 10 sets 1) 5 HSPU (rx:strict) 2) 5/3 cal row 3) 5 burpees 4) 5 slam ball over the shoulder @heavy 5) 5 cal ski 6) 5 cal assbike C) 5×5 Back squats, climbing
HOMEBODY 69. NAP A.: 3 rds 10 Air squat 4/4 Crab Reach 5 Hindu Push-up 8 Kang Squat B.: 3 rds 16 Alternating Goblet Chair step-Ups 12 Dip on Chair 10/10 Single Arm Kettlebell Overhead High Knee March 12 Push up 8/8 Shoulder press *20-25” rest btw. C.: 12’ Amrap 4 burpee 6 Deadlift 16…
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 – 15/22,5kg 12 GTOH ( snatch or c&j) @ 30/45kg 12 Wall Ball 12 Abmat sit-ups Then; 2 rounds of: 18 alt. Box step-up 18 GTOH 18…
W-U_3X -30 MOUNTAIN C -8 FROG HIP THRUSTS @1”PAUSE AT SQUEEZE -8 JUMP OVERS (8 PARALETTES) @NO HEEL CONTACT 1.PLYO (~8′) -TRIPLE BROAD JUMP FOR MAX DISTANCE @5 ATTEMPT/1’REST 2.WOD_ „EVA JR.” TC: 22′ 5RDS FT -400M RUN -15 RUSSIAN KBS @32/24 -15 PULL-UPS 3.ACC_3X -10 BAT-WINGS
SMR + General warm-up + mobility A. 3 sets: 8/8 single leg hip thrust w/ 2 sec pause at the top pos. 16 alt. Deadbug 10 Good morning @ empty BB B. Lifting – BSQ, Deadlift 1.Back Squat – Go every 2 minutes: 10-8-6-4-2 reps @ increasing weight 2. Deadlift – Every 30″…
SMR + General warm-up + Mobility A. 3 sets : 1’ cardio machine 8/8 bird dog 5 inchworm w/ alt toe touches B. Lifting – Clean, FSQ Empty BB warm-up , ~ Emom 5’ 3 tng power clean @ increasing weight rest 2’ – increase weight! ~ Every 30” x…
