2020.04.15. – SZERDA

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….

1)2 sets * 6/6 single leg hip thrust * 6/6 shoulder taps in HS hold/ wall (Open: HS hold or push up sh taps) * 10 BB deadlift * 10 air squat 2)Squat clean 8′ EMOM x 1 rep @ ~80-85 % 3)8′ OTM Odd: 10 m HS walk (Open: 3 wall climb) Even: 5/5 split squat@2x…

A. Warm-up:  10/10 Windmill @ no weight!  10/10 Pause Single-Leg RDL @ no weight!  *pause 1 full sec. at the bottom pos.  20 Alt. Chair step-ups  30/30s. Side plank x 3 sets    B. “Enrage ROOMWOD challenge”  For time:  10 Sit-ups (butterfly) 15 Burpee Chair step-ups 20 Sit-ups 15 Burpee Chair step-ups 30 Sit-ups  …

A. Warm-up: Gym. +  7.5m Walking lunges – Forward 7.5m Walking Lunges – Backward 10 Medball Squat clean  10/10 Side Rotation in Side plank x 3 sets    B. EMOM 5’  Hang squat clean x 6 reps @ 30/20kg    C. Hang squat clean @ 1RM    D. Deadlift  6×2 reps @ 75% of 1RM …

A. Warm-up: Gymn + 3 sets of: 15m Bear Walk  10 V-ups  10/10 Half kneeling strict press @ KB or DB 30s. Wall Sit hold    B. Barbell Strict press (from ground)  4×8 reps @ same weight *Try to heavier than last week!    C. EMOM 20’  Odd: 15 Wall ball @ 9/6kg  Even: 3…

A. Warm-up: Gymn. + 60s. Cardio machine / Row  15 Air squats  60s. Frog pos. stretch 15 Hollow rock  x 3 sets    B. Every 3’ x 5 sets (15 min.)  10 Cal Row  3 Wall climb  20 Russian swing @ heavy!    Rest 3:00   C. Every 3’ x 5 sets (15 min.)  20…