2020.05.09. – Szombat

A. Warm-up:  60s. Cardio machine / jump rope / plate hops / jumping jack – (you can choose one)  15 Reverse Snow Angel  30s. Handstand hold by wall 30s. Wall Sit-hold  30s. Frog pos. Hold  x 3 sets    B. 3 sets, for quality:  10/10 Weighted Bulgarian Split squats @ use backpack “hátizsák” 15 Seated…

t1)5′ amrap 10 m tiger crawl, 8 OHS facing wall, 5 BB snatch deadlift + 5 snatch grip push press BTN, 20″ plank 2)Power clean Rx: 4×2, same w.  Open: practice 3)Chin up 5x 2-3/5-8 reps 1′ rest 4)16′ amrap *8 hang power clean@35/50 kg *16 medball overhead throw@small/medium w. *8 pull up *16 goblet squat@12/20…

A) gymn + amrap 5′ – 10 90/90 – 8 kang squats  – 6 walk out w/ toe touches – 4 V-ups w/ slow ecc. – 20″ alt superman  B) 4 sets of : – 12 push-ups (Rx: weighted) – 12 heavy goblet squat @45-40/22,5-17,5 DB – 10 pendlay rows @60/40 – 10 TRX hamstring…

A. Warm-up:  Amrap 6′ 15m Tiger walk  10 V walk-out in glute bridge position  12 snow angel  20″ mountine climber    B. Strength/ Lifting EMOM 3′ x 3 sets ( 1′ rest btw. sets) * increase the weight in every set!  1 Power Snatch + 2 OHS    C. For Max Reps:  00:00-1:30  Alt. arm DB…

A:3 sets – 6/6 scorpion – 12 scapula push up – 30” HS hold/ wall B: For time: 21-15-9 reps – reverse lunge steps – hand release burpee 21-15-9 reps – pike push up – Goblet squat/ ásványvíz – cross jacks C:3 sets – Body saw x 10 – Side plank x 20”/20”

A) gymn +  2 sets of : – 14 alt. Single leg hip thrusts – 14 deadbugs – 14 toe touches in push up pos. – 14 jumping squats B) 1 reps max Squat Clean & Jerk ! C) EMOM 15′ 1) 10 T2B + 1 Man Maker 2) 10 WB + 2 Devil Presses…