A. Gymn. + Scapula activation
B. 3 sets of:
• 8-10 weighted strict pull- ups /same weight
• 18 alt. chest supported rows @heavy dumbbell
C. Core Strength /3 sets/1′ rest
• 20″ L- hang hold
• 15 weighted sit- ups /weight at the chest
• max rep strict T2B
D. For Time @1 heavy dumbell
• 30 alt. dead snatches
• 15 burpee box jump overs
• 30 DB walking lunges /DB anywhere
• 15 burpee box jump overs
• 30 C2B’s / Pull- ups
• 15 burpee box jump overs
E. Stretching
A. Warm-up: EMOM 10’ Odd: 5 Jump to knee + 10 Air squat Even: 30s. Weighted plank (use backpack “hátizsák”) B. 3 Rounds for time: 5/7 Wall climb 10/15 Push-ups 50 Air squats C. Rear delt fly with “Ásványvíz” 2×1.5/2 Liter 5×10 reps *Rest as needed btw. D. For time: 100 Hollow rock *every brake…
1)3 sets – 12 snow angel / wall – 10 scapula push up – 10 hip thrust – 30″ easy run 2)4 sets for quality, 90″ rest btw sets – 10-12 paralette push up – 30″ double KB front rack carry – 10 kettlebell push press, heavy as can 3)15′ amrap – 12 T2B /15 K2E/…
HOMEBODY 28. NAP A: Amrap 6′ 6 good morning @ pvc, seprűnyél stb. 6/6 single leg hip thrust 6 down-ups 6 pass-throughs @ pvc, seprűnyél B: Every 30″ for 20′ ( 10 total rounds) 1. 8-10 Swings @ weight (súly, víz) 2. 8 burpees 3. 8-10 Goblet squats @ weight (súly,víz…
HOMEBODY 11. NAP A. Amrap 7′ (easy pace) – 3 walk-out w/toe touches – 12 alt superman – 6 cossack squat w/halo in the bottom pos @pet bottle B:EMOM 42′ – 7 sets 1) Mountain Climber x 2) Down-up w/chair step up 3) Superman 4) Jumping Jack 5) alt. Thruster w/2 pet bottle 6) Plank 1st…
1)Warm up games; hip + shoulder/wrist mob.; barbell warm up 2)Clean andj jerk 3×2, same weight 3)21-15-9 reps of – T2B – HR push up 3′ rest, then 21-15-9 reps of – pistol squat – dumbbell alternating snatch@10/17.5 kg 21-15-9 reps of – cal row – GTOH@30/45 kg barbell
A. Intensive SMR + 2 Rds.: • 2′ ski/row • 30″ handstand hold • 20″ dead hang • 20/20m monster walk B. AMRAP 30′ • 400m run • 10 burpee box get overs @100/120cm • 5 wall walks • 3 ring muscle- ups/ 5 bar muscle- ups / 7 c2b’s / 9 pull- ups /…
