A. Warm-up:
EMOM 10’
Odd: 5 Jump to knee + 10 Air squat
Even: 30s. Weighted plank (use backpack “hátizsák”)
B. 3 Rounds for time:
5/7 Wall climb
10/15 Push-ups
50 Air squats
C. Rear delt fly with “Ásványvíz” 2×1.5/2 Liter
5×10 reps
*Rest as needed btw.
D. For time:
100 Hollow rock
*every brake do 10 Sit-ups penalty!
A) gymn + games B) AMRAP 20′ 8 Man Makers @you choose the weight 20 Jumping Jacks 8 V-ups 20 High Knee Run 8 Sit-ups 20 Mountain Climbers 8 dual DB Cleans 20 Butt Kickers 8 Floor Presses 20 Jumping Lunges C) 8 sets of: 20″/20″ side plank with hip ups
11)2 sets * 10 ring scapula row * 5/5 KB windmill * 1′ Bike/SkiErg/ Row 2)Strict pull up 1x MAX, then 4x 1-3/ 2-5 reps 1′ rest btw sets 3)15′ amrap * 12 burpee box jump overs * 24 abmat sit up * 12 alt. GTOH@8-12/ 16 -20 kg KB * 12 T2B 5)Bent over row/…
A. Warm-up: Gymn. + 3 sets of: 25 Plate hops 10/10 Single-Leg RDL @ easy KB 15 Air squats 10 PVC pass throught B. Amrap 12’ 8 Power snatch @ 40/25kg 24 Push-ups C. Front squat @ go until 80% of 1RM with Triples! D. Every 90s. x 5 sets Front squat…
Wu: Gymn + thoracic mobility A: 2 light rds -10//10 one arm kb sumo dl high pull -20 med ball sq clean -20 push press du easy kb B:For Time 15-12-9 – Hang squat clean 35/25 (rx 45/30) – Push press 35/25 (rx 45/30) – T2b 2′ min rest 9-6-3 – Hang squat clean…
1)3 sets – 12 snow angel / wall – 10 scapula push up – 10 hip thrust – 30″ easy run 2)4 sets for quality, 90″ rest btw sets – 10-12 paralette push up – 30″ double KB front rack carry – 10 kettlebell push press, heavy as can 3)15′ amrap – 12 T2B /15 K2E/…
A. Gymn. + 2 rds.: • 16 alt. see – saw KB presses • 8/8 windmill @KB • 15 air squats Then, barbell warm- up together. B. Weightlifting ☆ Let’s see your max in 12′ • Power Clean & Jerk C. For Time ☆ ‘Grace’ / TC: 5′ • 30 C&J @61/43 50/35 D. Acc….
