Wednesday
A. Warm-up:
10/10 Single-Leg RDL @ no weight!
10/10 Split Squat
20 Dead bug
50 Mountain climbers
x 3-4 sets
B. For quality:
Cossack squat
3×20 reps @ alternating
C. Amrap 10’
30m Walking lunges or 40 Steps Alt. Lunges
15 V-ups
50 Double-unders or 100 Single-unders or 75 Jumping jack
Rest 5:00
D. Amrap 10’
30m Walking lunges or 40 Steps Alt. Lunges
20 Plank to push-ups
30/30s. Side Plank
E. Accessory:
15 Reverse snow angel
45s. Hip bridge hold
*Rest 30s.
x 3-4 sets
A. 3 SET 20 Bird Dog 15 Hollow Rock 5 Hip Thrust + 40 sec Hold B1. 10′ AMRAP 1 Atomic Sit Up 1 Burpee 1 Air Squat 1 Push Up 2-2-2-2, 3-3-3-3, 4-4-4-4, etc. 3′ Rest B2. 10′ AMRAP 2 Thruster 2 Alt. V-Ups 2 Stepping Squats 2 Desk Pull Up or Chair Pull…
A) gymn B) 5K Row ( 5K Ski / 3.2 mile AB if you want) /easy pace, nasal/ C) Be relaxed and hold the poses for 1 full minutes : – seated forward bend – single leg forward fold w/QLT (L) – single leg forward fold w/QLT (R) – supine twist pose (left) – supine twist pose…
Mobility: General Activation: 2 RDS …
1)2 rounds as warm up – 15 down up – 10 scapula push up – 8/8 dead bug – 3x [1 clean+ 2 push press] barbell – 20″/20″ side plank 2)1 clean + 2 push press 4 sets same weight 3)For time – 750 m row, 75 DU (double SU), 50 push press@15/20 kg BB –…
1)2 sets as warm up * 12 m bear crawl * 10 KB deadlift * 8/8 dead bug * 8 V-sit up * 30″ superman hold 2)25′ EMOM in team of 5 Min 1- double DB hang clean + jerk Min 2 – T2B Min 3- deadlift @45/60 kg Min 4- cardio machine or run…
1. Gymn. + Shaolin warm-up + 2 rounds: • 15 good mornings @seprűnyél • 30 sec walking plank • 20/20 sec side plank @leg raise /a felső lábad folyamatosan emelgeted, nem kell magasra/ 2. ‘Just the Ass ‘ For time • 100 air squat • 80…
