2022.03.29. Kedd

Week 1 Day 6,7 WU.: 3 RDS  3/3 RDL, 5 KANG SQUAT + 20″ DEEP SQUAT HOLD, 20″ PLANK   A.: 3 RDS 8/8 FR SPLIT SQUAT *REST 30″ 20/20″ STAR SIDE PLANK *REST 60″   B.: 3 RDS 8 SDL1030 *20″ REST 30″ BRIDGE HOLD *REST 50″   C.: E3MOM X 3-4 RDS 12…

1. General Warm- up + 2 sets * 5 Jumping Back Squats @3″ down @barbell * 8 Alt. Curtsy Lunges * 8/8m Lateral Monster Walks 2. Back Squat / 1’30” rest btw sets  * 4×4 @80% 3. For Time / 2×22.5/15 / TC: 15′ * 50 DB Walking Lunges * 30 HSPU * 40 Front…

1 Week: day 5   A: Amrap 6′ 12 dead bug 6/6 one leg rdl 12 shoulder taps in hand stand position 6/6 one arm kb press (light)   B: Every 3 min x5 10 bsq  50-52,5-55-57,5-60% 10 shoulder press btn climbing weight 20 sec arch rock   C1:Dumbells party  Amrap 3′ 10 thruster @ db…

A) Warm up with your buddie: a) Rowing @damper 4/2 30″ of: 16-18-20-22-24-26-28-30 s/m b) E30″ for 4′ – 2 sets 1) 14 Deadbugs 2) 14 Snow angles 3) 14 toe touches in push up pos. 4) 28 jumping jacks B) EMOM 33′ – 5,5 Sets Odd rounds: 1) 11/8 cal skiing 2) 50″: 10…

A) with easy pace: – 16 birddogs – 40″ plank – 16 cossack squats – 40″ glute bridge hold A/2) Dodgeball /6′-8’/ B) ‘SB Style Lucky 13’ 3RDS: – 13 Push ups – 13 Sit-ups – 13 Box Jumps – 13 KBS @24/16 – 13 dDB Push Presses @22/15 – 13 Goblet Squats – 13…

1. Upper body act. / 2 sets – 15 band pull aparts – 15 hollow rocks – 10 tall kneeling wall slides with foam roller – 10/10 bottom up KB press @light 2. 4 sets – 6 tall kneeling 1&1/4 DB press – 4-6 strict HSPU – 4-6 kipping HSPU 3. EMOM 15′ Odd: 15…