A) gymn + fish game
*Score 1000 point ! Every missed point = 1 Jumping Jack 😉
B) ‘BlackJack’
For Time :
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
…continue this pattern until…
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups
C) streching
(focus on chest & shoulders)
Mobility: General Activation: 3 Rds -10 Glute Bridges -10 Push-ups -5/5 KB Lunges -5/5 KB Windmills TIBOR BENEDEK…
Mobility: General Activation: 3 RDS – 30″ Wall Handstand Hold …
A. Warm-up: Gymn. + Amrap 8’ 45s. Amrap Jump Rope 10 Down-ups 20 Alt. V-ups B. Double-unders practice in 5-8 min. (If you can, accumulate 300reps) C. 10 Rounds for time: 10 Alt. DB snatch @ 22.5/15kg (RX 30/20kg) 10 Burpee Tc: 20’ D. Accessory: 10 Alt. DB Row in Push-up pos. …
1)Shoulder mobility + running w/exercises 2)3 sets for quality 10/10 half kneeling kettlebell windmill, 12 alternating kettlebell press 90″ rest 3)5 rounds for time – 3/5 strict pull up – 10 hang clean@35/50 kg – 20 air squat – 10 push up 4)One arm row 3×10/10
Mobility: Shoulders + Spine Activation: 2 RDS + BB WU – 1 Length Bunny Hops …
A, 6 hand climb 20/20 sec side plank 6 down ups *3 round B, Piramis 6 diamond push up 9 tuck ups 12 alt. Front lunges 15 hr push up 12 alt. Back lunges 9 tuck ups 6 diamond push up *4 round, 1 min rest between the cycles C, 15 sec work – 5…
