A) gymn + 3 rnft:
7 tempo air squats (3-2-x-1)
7 hindu push ups
7 hip thrusts
7 ring rows
B) For time:
10-9-8-7-6-5-4-3-2-1
HSPU (rx:strict)
1-2-3-4-5-6-7-8-9-10
Pull-ups (rx:strict)
C) Back Squat 4×2 @90%
D) Amrap 3′
3 burpees
5 V-ups
E) 3 x 20m/20m dual KB Carry
R:farmer L:Front rack, then change
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…
HOMEBODY 50. NAP A: Mobility + Gymn 10’ B: Superset 5×10/30” 1 Legged RDL Hindu Push-up C: FOR TIME TC:14′ Buy-in: 2rds 30 Hopscotch (L/R) 1 Legged get-up Johnnie (R/L) then, Mountain climber 40/30/20/10 Air squat 40/30/20/10 D: 3x 30”/30″ Reverse plank
A) gymn + games B) „The Seven” Seven rounds for time of: 7 Handstand push-ups 60/40kg Thruster, 7 reps 7 Knees to elbows 110/70kg Deadlift, 7 reps 7 Burpees 7 Kettlebell swings @32/24 7 Pull-ups C) acc. 50 reps: – pallof press – banded pull apart
WARM-UP A. AMRAP 6’ 1’ SKI/ROW 5 INCHWORMS 10 JUMP SQ 5 BURPEES WOD AT 0:00 40 BURPEES AT 5:00 30 BURPEES 10/8CALS SKI/ROW AT 10:00 20 BURPEES 20/16CALS SKI/ROW AT 15:00 10 BURPEES 30/24CALS SKI/ROW AT 20:00 40CALS ROW ACC 3RDS FOR QUALITY 5/5 SL JUMP FOR HEIGHT 10 HAMS CURLS ON…
HOMEBODY 74. NAP A.Amrap 6′ 10 scapula push-ups + 10″ push-up position hold 8/8 alternating toe touches 8/8 single-leg hip thrusts B.4 sets, for quality: 10/10 Half-kneeling press 10/10 Staggered stance row 10 Goblet Squat 10 RDL * 1′ rest btw. sets C.5 rounds for time: 20 Alternating reverse lunge steps 15 Russian swing…
