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 lunges
• 60 jumping squat
• 40 jumping lunge
• 20 alt pistol
3. Streching and joga with Enci
A. Games, then barbell warm-up together B. For time ☆ Buy in: Rx: 100 Double- unders Open: 50 DU’s ☆ 10 rounds: • 10 thrusters @40/30 • 10 lateral burpees ☆ Cash out: Rx: 100 Open: 50 Double- unders C. Stretching, Focus on the hip and shoulders
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)Warm up with PVC pipe + some core exercise ‘álá coach’ + BB warm up total ~8 min 2)Lifting:Squat snatch /Open: Power sn + 1 OHS 8′ EMOM x 1 rep (same w.) 3)”Fight gone bad” 3 rounds, 1 min per station: Wall Ball (6/9 kg) Sumo Deadlift High Pull (35/ 25 kg) Box Jump Push Press 35/ 25 kg)…
A, 6 hand climb 20/20 sec side plank 6 down ups *3 round B, Piramis 6 diamond push up 9 tuck ups 12 alt. Front lunges 15 hr push up 12 alt. Back lunges 9 tuck ups 6 diamond push up *4 round, 1 min rest between the cycles C, 15 sec work – 5…
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…
A) gymn + amrap 5′ (easy) – 1/1 TGU – 10 steps spider walk – 5/5 upright rows – 10 steps dwarf walk B) E90″ for 10’30” 9-8-7-6-5-4-3 strict pull-ups (Rx: increasing Weight; Open: decreasing band) C) 100 WB for time *E2′ (inc. 0:00) : 200m Run TC: 16′ D) 3 sets of: – 20…
