1)2 sets
* 20″ HS hold/wall
* 5 BB strict press + 5 BB push press
* 20″ superman hold
* 5/5 crab n’ reach
* 10 scapula push up
2)Lifting: push jerk
E90″ x 3 reps, not tng; 5 rds
3)HSPU practice in 5-6′
4)For time
21-15-9 reps
* deadlift @60/80 kg
* kipping HSPU
5)L-sit barbell press 4×8, same w. ; 1-90″ rest btw sets
1)Warm up : gymn+ exercises in pairs /10’/ 2)For time Part A: dumbbell DT: 5 rds @you choose the weight; medium * 12 deadlift * 9 hang clean * 6 stoh 2′ rest Part B: for time * 40 abmat sit up * 30 cal row * 20 wall balls * 10 wall climb 3)Tabata…
A) gymn + 3 rnft 4 ‘hip flow’ 6 down ups w/toe touch 8 deadbugs 20 butt kickers B) EMOM 25′ – 5 sets /20″ ME – 40″ Rest / 1) DUBS 2) Row 3) BJO 4) WB 5) Burpee C) 5 sets 5-7 s pull ups 15 inverted row 30″ rest btw D)…
Mobility: Ankles+Hips Activation: 2 RDS …
HOMEBODY 34.NAP A: 3 rounds 10 skeater lunges 10 snow angel 10 hollow rock B: „Power Baby” E2MOM x5 12 inverted row 12 z-press C: „ohhhh yes” 9 rds TC’ 27 min 10 clapping push up 20 skeater jump squat 20 swing a.viz/weight/kb/db 10 burpee D: 2 set 1 min: flutter kicks 1…
Wu: Gymn + Thoracic mobility A: 3rds 6 tempo kb suitcase deadlift 3131 6/6 one arm kb dead clean 10 scapula pull up 10 frog bridge B: 10 min Clean technic, practice C:Every 4min x 6 100 simple under (rx 50 du) 10 pull up (rx 5-7 bar mu) 10 alternatig kb cluster 16/12 kg…
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…
