2021.02.11 – CSÜTÖRTÖK
CROSS
SMR + General warm-up + Mobility
A.
Emom 6′
- 15 jumping jack + 10 air squat + 5 down-ups
* All in the same minute
B.
Amrap 16′
- 1′ double-unders ( or practice) / single-unders / jumping jack
- 10 kipping Pull-up/ banded pull-up / 15 ring row
- 15 Hollow rock
- 10 Plate Thruster @ women: 5-10kg / men: 10-15kg
- 20m Plate OH carry @ same weight as thruster
C.
4 sets, for quality! , 60″ rest btw.
- 10/10 Staggered stance row
- 10/10 Seated Z-press
D.
As fast as possible: – no weight!
50 Straight leg sit-ups ( https://www.youtube.com/watch?v=v8m7zW1pzZ8 )
50 Tuck-ups
HOMEBODY 85. NAP
A: 6’ Amrap
20 Butt kick
12 Plank Jack
10/10 Side Plank Hip Thrust
10 Mountain Jumper
B: 10’ OTM
Odd: 10/10 Single Arm Row
Even: 16 Seesaw press
C: 10’ Amrap
12 Alt. Alternating Single Arm Kettlebell Snatch
14 Squat Jump
10 Push up
D: 3 rds
30” Superman hold
12 Hollow Ups
1’ rest btw. sets