3 Rounds

Dips x20
Chinups x10
Pushups x10
Wide Pullups x10
Pike Press x10
Lumbers x20 ES
Triceps Extensions x20
Toes 2 Bar x10
Squats x30

New park.

8 minutes EMOTM One Arm Swings | Alternate Arms BR | 24kg KB

Swings x10

Short but just enought to start the day.

1 Round

Burpees x50
Pullups x50
Pushups x100
Squats x150
Burpees x50

Hella good.

10min Dynamic Warmup

16min | 3 Series | 60 reps | 24kg KB Swings | BW Pushups

This is how one serie looks like: When the timer starts at 00:00, do a set of 10 swings. Rest actively for the rest of the first minute. At 01:00, do a second set of swings. After the set, the clock shows around 01:15. Rest for the remainder of the minute, plus another full minute.

When the timer shows 03:00, start a set of 10 pushups. Rest actively for the rest of the third minute. At 04:00, do a second set of pushups. After the set, the clock shows around 04:15. Rest for the remainder of the minute, plus another full minute.

Repeat

RKC Deep Six | 24kg KB | 3 Rounds | 2min RBR

Swing x5
Snatch x5
Clean and press x5
Front squat x5
Get up x1

1 Round is both sides.

4 Rounds

Pike Press x10
Pullups x20
Pushups x30
Sitpus x40
Squats x50

Jumped into the pull right after.

Rings Chinups x40
Rings Dips x30
Rings Aussie Pullups x20
Dips/Pushups Supersets 3x10
Wide Pullups 3x5

Freaking kids!

Burpees x100
Lunges x125
Climbers x150
Situps x125
Climbers x150
Lunges x125
Burpees x100

It will be hard to walk the next few days.

3 Rounds | 2min RBS

Dips x12
Push Ups x30
Pull Ups x12
Jumping Pull Ups x10
Handstand Push Ups x10
Jump Over Burpees x10
Hanging Knee Raises x15

Extra Round

Dips x12
Push Ups x30
Pull Ups x12

Training in the morning rain... feels liberating.

Joint Mobility

Black Burns x10
Lateral Reaches x10 ED
Hip Circles x10 ED
Knee Circles x10 ED
Ankle Circles - 10 ED

24min | 4 Series | 80 reps | 24kg KB Swings | BW Pushups

This is how one serie looks like: When the timer starts at 00:00, do a set of 10 swings. Rest actively for the rest of the first minute. At 01:00, do a second set of swings. After the set, the clock shows around 01:15. Rest for the remainder of the minute, plus another full minute.

When the timer shows 03:00, start a set of 10 pushups. Rest actively for the rest of the third minute. At 04:00, do a second set of pushups. After the set, the clock shows around 04:15. Rest for the remainder of the minute, plus another full minute.

Repeat

24kg KB Full Body Finisher

KB Snatch L x10
Burpies x5
KB Snatch R x10
Burpies x5

KB Swings L x10
Burpies x5
KB Swings R x10
Burpies x5

KB Cleans L x10
Burpies x5
KB Cleans R x10
Burpies x5

KB Squats L x10
Burpies x5
KB Squats R x10
Burpies x5

KB Pushups L x10
Burpies x5
KB Pushups R x10
Burpies x5

Damn! I missed this 🙈

Joint Mobility

Black Burns x10
Lateral Reaches x10 ED
Hip Circles x10 ED
Knee Circles x10 ED
Ankle Circles - 10 ED

Warmup | 2 sets | 30 sec RBS

Child’s Pose To Kneeling Mountain Climber x5 ES
Kettlebell Chest Loaded Hinge To Horned Squat x10
Squat Jumps With Pause x5
Jumping Jacks x10

Workset 1 | 4 sets | 60 sec RBS

Single Kettlebell Waiter Racked Squat x5 ES
Child’s Pose To Mountain Climber With Reach x5 ES

Workset 2 | 2 sets | 60 sec RBS

Single Kettlebell Row To Cheat Clean x5 ES
BW Push Ups x10 reps

Finisher | 2 sets | 60 sec RBS

Single Kettlebell Cheat Clean To Squat And Press X5 ES
Single Kettlebell Pull Over To Sit Up X10

Mike Chang 7min Morning Flow

S&S | Every set on the minute.

	Sets times reps	Weight
One Arm Swings	8x10 (total)	24kg
TGU	4x1 (per arm)	24kg

10min Full Body Warmup

BW Rings Chinup 2x8
BW Bar Chinup 2x8
Row 3x8
Pelican Curl 3x8
Face Pull 2x8
Toes To Bar 2x10

10min Full Body Warmup

BW Ring Dips 4x8
BW Dips 2x10 | 24kg
Handstand Pushups 3x6
RTO Push Up 3x8
Tricep Extensions 2x10

Mike Chang 7min Morning Flow

S&S | Every set on the minute.

	Sets times reps	Weight
One Arm Swings	8x10 (total)	24kg
TGU	4x1 (per arm)	24kg

Core | 8mins | Isometric Holds

10min Full Body Warmup

Mantle Chin Ups - 3x4 | Each Arm
Tuck Front Lever Holds - 3x10-15s
Face Pull - 3x8
Skin The Cat - 3x3
Bicep Curls - 3x8

10min Dynamic Warmup

24min | 4 Series | 80 reps | 24kg KB Swings | BW Pushups

This is how one serie looks like: When the timer starts at 00:00, do a set of 10 swings. Rest actively for the rest of the first minute. At 01:00, do a second set of swings. After the set, the clock shows around 01:15. Rest for the remainder of the minute, plus another full minute.

When the timer shows 03:00, start a set of 10 pushups. Rest actively for the rest of the third minute. At 04:00, do a second set of pushups. After the set, the clock shows around 04:15. Rest for the remainder of the minute, plus another full minute.

Repeat

Gotta love Pavel!

10min Body Warmup

RTO Dips 4x8
Archer Pushups 3x8
Chest Fly 2x8
Tricep Dips 3x10
Tricep Extensions 2x10

New (temporary apartment. New location. I hate it).