Mobility: General
Activation: 2 RDS
– 2 Lengths Butt Kicks
– 10 Scapula Pull-ups
– 2 Lengths High Knees
– 10 Scapula Push-ups
A. 5 RFT: *TC 30′
– 400m Run (500m Row)
– 10 Strict Pull-Ups
– 15 Push-Ups
– 20 Sit-Ups
B. 3 Super sets
10 Reverse DB Flies + 10 Push-Ups
RX: STR. PULL-UPS / OPEN: RING ROWS / BEG: RING ROWS
A) gymn + amrap 7′ 8 lateral box steps 10 toe touches in push up pos. 12 sit ups 20 jumping jacks B) E90″ for 12′ – 8 sets 5 power clean & jerk C) For time: 20 burpees 40 empty bar thrusters 20 burpees TC: 7′ D) 5 sets: 40″ glute bridge hold 6/6…
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…
1)2 rounds as warm up – 15 down up – 10 scapula push up – 8/8 dead bug – 3x [1 clean+ 2 push press] barbell – 20″/20″ side plank 2)1 clean + 2 push press 4 sets same weight 3)For time – 750 m row, 75 DU (double SU), 50 push press@15/20 kg BB –…
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 …
A. Warm-up: Gymn. + 3 sets 90s. Cardio machine 10 Inchworm 5/5 Single-arm Thruster @ easy DB 30s. Goblet squat pos. hold @ easy DB B. Every 2’ x 5 sets 5 Single-arm Hang Clean + Jerk – Left 5 Windmill – Left 5 Single-arm OH lunge – Left arm+leg Then.. 5-5-5 reps /…
HOMEBODY 20. NAP A: Gymnastic B:EMOM 49′ – 7 sets 1) 30-35-40-45-50-55-60 High Knee Run 2) 8-9-10-11-12-13-14 Burpees 3) 20-25-30-35-40-45-50 Plank Jack 4) 10-11-12-13-14-15-16 Thrusters 5) 10-15-20-25-30-35-40 Straight Body Ceiling Reaching Crunches 6) 12-13-14-15-16-17-18 GTOH 7) Rest walk (nasal) C: STRECHING
