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 curls
C) 21 – 15 – 9
Hang Clusters @40/30
*50 DUBS after every set
D) 3 sets of :
– 20″/20″ Star Side Plank
– 1′ Plank (legs on the rower)
A: Warm up 3rds – 16 dead bug – 16 kang squats @seprűnyél – 40 sec arc hold B: EMOM 45″ on / 15″ off x 3-4 rds 1. Jumping Jack 2. Cossack Squat 3. Plank Jack / push up hold pos. / 4. Alt. reverse Jumping lunge 5. High Knees / use your…
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 /…
A. Warm-up: Gymn + 3 sets of: 15m Bear Walk 10 V-ups 10/10 Half kneeling strict press @ KB or DB 30s. Wall Sit hold B. Barbell Strict press (from ground) 4×8 reps @ same weight *Try to heavier than last week! C. EMOM 20’ Odd: 15 Wall ball @ 9/6kg Even: 3…
A. 3 Sets 8/8 Cossack Squat 8 Scorpions 10 Good Morning with Stick 10 Pass-Through with Stick B. For Time Buy In: 60 Alt. Reverse Lunges Then, 27-21-15-9 Burpee Chair Step-Up Russian Swing Cash Out: 60 Butterfly Sit Ups C. 4 Sets Not For Time! Turkish Get Up X 1 Rep + 5 Windmills* Side Plank…
Mobility: Ankles+Hips Activation: 2 RDS – 1 Lenght Slow, Controlled Lunges – 30″/30″ Side Plank …
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 /…
