2020.05.28. – CSÜTÖRTÖK

Mobility: General                                  Activation: 3 RDS                                                                     …

A: 3 rds 15″  Jumping Jack,  Mountain climber,  High knees,  Alternating shoulder taps  B: 3 rds  14 Tempo squat jump 10 Tempo diamond push up 14 Tempo Cossack Squat 10 Tiger position Bird Dog C: 5 rds Tabata 20:10 Jumping lunges Single Arm hang squat clean w. ásványvíz (L) Plank jack Single Arm hang squat…

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: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. 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…

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…