2020

  HOMEBODY A: 3 sets 10 Glute Bridge 10 Sit-Ups 10 Toe Touches in Push Up Position B: 5 rounds 30 Air Squats 30 Sit-Ups 30 Hand Release Push Up (HRPU) C: 3-5 RDS E90′ 10 Hollow Rock+10 Sec Hollow Hold

A. Warm-up: Amrap 5′  – in a slow, moderate pace  6 sumo deadlift 6 sumo deadlift high pull  6 russian swing  6 goblet squat  @ light KB ( 12 / 8 kg )    B. Strength / Lifting  EMOM 3′ x 3 sets ( 1′ rest btw. sets) * increase the weight in every set! …

A. Warm-up: Amrap 6′ 5 Inchworms  8/8 slow cossack squats 2 wall climbs 15″ active hang from bar    B. Strength / Lifting:  EMOM 3′ x 3 sets ( 1′ rest btw. sets) * increase the weight in every set!  1 Snatch Pull + 1 Squat Snatch ( not TNG)    C. WOD For time:  Tc:…

A. Gymnastics / SMR  B. Warm-up: 3 sets of: 3 Deadlift + 3 clean pull + 3 muscle clean + 3 hang power clean @ empty BB  20″ HS hold  8 abmat sit-up (no weight!)  8 alternating box step-up ( no weight!)    C. WOD For time:  5 rounds:  – 5 Hang power clean @…

A. Warm-up:  3 sets of:  10 tempo air squat ( 3″ down, 2″ pause at bottom , 1″ up )  8  empty BB good morning  20″ / 20 ” side plank    B. Strength / Lifting Back Squat  2 x 3 @ same weight ( heavy @ ~ 80%-85% )  then,  increase weight:  2 x 2…

A. Warm-up:  2 sets of : 1′ 30″ easy cardio machine  8 plank to push up + 8 scapula push-ups  20″ plank   B. Strength  4 sets of:  – 10 / 10 Single-arm paralette plank support row @ DB ( light, moderate weight)  – 8 / 8 Single-arm Z-press @ moderate DB – 6 / 6 Tall plank…

A. Warm-up:  3 sets of:  8/8 Deadbug 8/8 Suitcase DL @ medium KB  15m ( 2x 7,5) monster walk w/ KB in goblet hold    B. Strength/ Lifting Deadlift – work up to – about 75%-80% of your max ( or a heavy 3 rep ) in about 5 mins then,  EMOM 6′ 3 Deadlift @ 75%-80%…

A. Warm-up:  Amrap 6′ 15m Tiger walk  10 V walk-out in glute bridge position  12 snow angel  20″ mountine climber    B. Strength/ Lifting EMOM 3′ x 3 sets ( 1′ rest btw. sets) * increase the weight in every set!  1 Power Snatch + 2 OHS    C. For Max Reps:  00:00-1:30  Alt. arm DB…

A. Warm-up:  3 sets of: 5 hang clean + 5 windmill / side @ easy KB  8 slow goblet squat @ easy KB  8 down-ups  20″ high knee jog in place    B. Strength/Lifting:  EMOM 3′ x 3 sets , 1′ rest btw. sets  * increase the weight in every set! (3 times)  1 power clean +…

1)2 rds * 10 m tiger crawl *6/6 windmill * 12 cal row * 10 down up * 30″ plank 2)For time 15-10-5 reps * power clean @35/50 kg * cal row 2′ rest 15-10-5 reps/m *FSQ @35/50 kg * meter handstand walk 2′ rest 15-10-5 reps * push press@35/50 kg * lateral burpee 3)3…