1. 2 sets:
10 cat-camel
16 dead bugs
10 scorpions
30″ superman hold
2. For time:
– 50 Tuck Jumps or Box Jumps or Chair steps
– 50 Bent over rows
– 50 Russian swings
– 50 Goblet lunges
– 50 V- ups or Tuck- ups
– 50 Push press
– 50 Supermans
– 50 Goblet squats
– 50 Burpees
– 50 Double unders or Jumping jacks
3. 3x
50″ Max reps crunches
1′ rest
50″ Max reps crunches
1′ rest
50″……
1. Gymn. + 2 sets ▪︎1 min bike/row ▪︎8 walkout push- ups ▪︎8 cossack squats ▪︎8 supermans ▪︎8 hollow rocks 2. EMOM 10′ @moderate w. ODD: 6/8 Bench Presses EVEN: 6 Deadlifts 3. For Time ●400m Run 3 rounds: •15 KB/DB Russian Swings •15 Lateral Burpees •15 SDHP •15 Goblet Squats ●400m Run 4. Leg…
WU: 3 Sets Of: 20″ / 20″ Star Side Plank 8 Jump To Knees 20″ High Knee 20″ High Heel A. 5′ Max Skaters Jump *Start Every Minute With: 10 Push Up 1′ Rest 5′ Max Running *Start Every Minute With: 10 Squat 1′ Rest 5′ Max Jumping Lunges *Start Every Minute With: 10 Sit Up…
A) gymn + 3 sets of: – 6/6 Halo – 6 Slow goblet squats – 6/6 OH Sit-ups B) EMOM 9′ : 15″ max rep strict HSPU (Rx: medball btw legs) C) E2’30” for 12’30” 1 Snatch Pull + 1 Low Hang Squat Snatch @90% of 1RM D) AMRAP 6′ * 10/8 cal Row *…
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: 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: 2 rds 30 shoulder taps in push up position 30 knee to elbow 30 hip thrust B: „CONFUCIO” 3 rds 100 jumping jack 25 burpees 50 sit up 100 jumping jacks 25 burpees 50 leg raises C: Streching
