A.
8 Cat Camel
8/8 Crab reach
8 Good morning w/ stick
8/8 Cossack squat
x 3 sets
B.
For time:
~ 10-9-8-7 . . . 1
Dip on chair
Butterfly sit-up
rest 5′
~ 1-2-3-4 . . . 10
Thruster
Burpee* over the weight/tool you use for the thrusters
*Lateral/Facing – you choose!
C.
Seated Arnold Press x 8-10 reps
Rear Delt fly x 10-12 reps
rest 60″
x 4 sets
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…
A. Warm-up: 50 Jumping jack 10 Reverse snow angel + 30s. Plank 10/10 KB snatch (hang) @ 8-12kg 15 Goblet Squats x 2-3 sets B. EMOM 5’ 10 Overhead Squats @ Empty BB C. Every 5’ x 3 sets 60 Double-unders / 100 Single-unders 10 Squat snatch 40/25kg 30 Double-unders / 50 Single-unders …
1)5′ amrap * 8/8 sh taps in tiger crawl pos. * 8 BB thruster * 6/6 crab n’ reach * 20″ wall sit hold 2)10′ OTM odd: 3 FSQ@medium weight (~65-70 %) even: 10 double KB floor press 3)For time – 5-10-15-20 HR push up – 10-20-30- 40 air squat – 15-20-25-30 weighted sit up@6/9 kg ball 4)3 sets…
A) gymn + 3 rnft 4 ‘hip flow’ 6 down ups w/toe touch 8 deadbugs 20 butt kickers B) EMOM 25′ – 5 sets /20″ ME – 40″ Rest / 1) DUBS 2) Row 3) BJO 4) WB 5) Burpee C) 5 sets 5-7 s pull ups 15 inverted row 30″ rest btw D)…
A. Warm-up: EMOM 10’ Odd: 10 Tuck Jump or 10 Alt. Chair step-ups Even: 45s. Bottom of Squat pos. hold B. Partner work “I go, you go” or If you are alone rest 1:1 btw. sets 3 Rounds for time: 15 Thruster with “Ásványvíz” 2×1.5/2 Liter 15 Tuck-ups x 3 sets (full…
A. Gymn. + 3rds.: • 10 scapula pull- ups • 3 wall climbs • 10 air squats B. 4 sets • 8/8 landmine rows • 8 lateral raises @ plate C. Helen – target @ sub 10′ ☆ 3rds • 400m run • 21 KB swings @16/24 • 12 pull- ups D. Pendlay row •…
