1)5′ amrap
– 1′ easy row
– 10/10 alternating leg raise, arms in ring (push up position)
– 8/8 dead KB clean@light
– 10 air squat
2) Power clean E90″ x 7 rds
2 reps, btw 80-90 % of 1 RM
3) Deadlift 4×5, same w. (~@75-80 %)
4) 5 rounds for time
– 5 front squat (from floor) @45/60 kg
– 12 m handstand walk (or 4 wall climb)
– 40 DU/80 SU
t1)5′ amrap 10 m tiger crawl, 8 OHS facing wall, 5 BB snatch deadlift + 5 snatch grip push press BTN, 20″ plank 2)Power clean Rx: 4×2, same w. Open: practice 3)Chin up 5x 2-3/5-8 reps 1′ rest 4)16′ amrap *8 hang power clean@35/50 kg *16 medball overhead throw@small/medium w. *8 pull up *16 goblet squat@12/20…
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)Warm up: 3 rds – 10/10 shoulder taps in push up – 30”/30” side plank – 12 snow angel 2)4 rds, 90” rest btw rounds – 10/10 one arm row – 30” overhead hold something heavy – 8/8 press 3)2x 10’ amrap, 3’ rest btw sets First amrap: 20 burpee chair step up, 15 air…
A. Warm-up: 10 PVC or Stick pass throught 10 PVC or Stick Good morning 10 Scapula Push-ups 10 Downward Dog Alt. Toe touch x 3 sets B. Seated Good morning with Stick 3×5 reps *Pause 3s. at the bottom pos. in every reps! C. You can choose btw. exercises Chair push-ups 4 x…
A) gymn + amrap 7′ 8 lateral box steps 10 toe touches in push up pos. 12 sit ups 20 jumping jacks B) E90″ for 12′ – 8 sets 5 power clean & jerk C) For time: 20 burpees 40 empty bar thrusters 20 burpees TC: 7′ D) 5 sets: 40″ glute bridge hold 6/6…
A: 3 sets 20 alt shoulder taps in push-up pos. 15 Plate hops 10 Hollow rock 8 down-ups B: 20 rounds for time of: 1 Wall Climb 4 Tuck Jumps 8 russian swing C: 3 sets: 10/10 suitcase Deadlift 15 Arch Rock
