CROSS SMR + General warm-up + Mobility A. 3 sets: 5/5 windmill @ easy KB 10m/10m bottom-up KB carry 10 jumping squats – focus on speed! B. Lifting – Snatch 1 set @ empty BB, 5 reps of each: ~ Snatch grip DL, Snatch Pull, Muscle Snatch, Behind the neck press, Power snatch balance, Power…
CROSS SMR+ Warm-up + Mobility A. 3 sets: 10/10 Suitcase Deadlift @ light KB 10/10 alt. leg raises in plank position 10/10 bent over scapular retraction @ 1,25kg plate ( https://www.youtube.com/watch?v=RS1_df0xKIE ) B. Lifting – Deadlift A. Work up to about 50-60% of your max (light, moderate weight) , focus on technique B. Every 90″ x…
SMR + General warm-up + Mobility A. Amrap 6′ 10m spider walk + 10m crab walk 10 kang squats @ PVC 10 (alternating arm) – plank position into push-up position 20 hops in place ( like in jump rope) B. For time: Buy-in: 25 Wall Balls @ 6/9kg then, 10 rounds of: 14 Russian twist @ plate…
CROSS SMR + General warm-up + Mobility A. 3 sets: 10 PVC pass through 10 wall – facing squat 10 scapula pull-up 10/10 alt. arm – leg raises in superman pos. B. EMOM 12′ – 4 sets 15″-20″ wall sit + 15″-20″ plank hold 5 Snatch grip DL + 5 Power Snatch + 5…
CROSS SMR + General warm-up + Mobility A. 3 sets: 15″ high knee + 15″ butt kick run in place 10 scapula push-up in tiger position ( knees don’t touch the ground) 10 PVC good morning 5/5 single leg + 5 regular hip thrust B. Rotate between stations x 4 sets – 30″-45″ rest after every…
CROSS SMR + General warm-up + Mobility A. Amrap 6′ 6/6 crab and reach 12 snow angel 5 reverse burpee 20″ superman hold B. EMOM 12′ – 4 sets 1. 15″-20″ active hang on bar + 15″-20″ HS hold at wall 2. 5 Deadlift + 5 Power clean + 5 Press @ empty! BB (Basic:…
CROSS SMR + General warm-up + Mobility A. 2 easy rounds of: 10 cat-camel 5 hand walk-out with alternating toe touches 10 air squats 8/8 deadbug B. EMOM 8′ Odd: 20″ run in place + 8/8 alt. reverse lunge steps Even: 20″ mountine climber + 8/8 alt. shoulder taps in push-up pos. C. Amrap…
HOMEBODY 75. NAP A.3 rounds: 8 cat-camel 6/6 crab reach 8/8 cossack squat 20″ jog in place B.Emom 10′ Odd: 20″ wall sit + max reps air squats until 45″ Even: 10 ( or 5/5 ) bent over row + max reps push-ups until 45″ C.For 15 minutes: 10 alt. devil press 10/10 Suitcase Deadlift…
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…
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…
