1)3 sets for warm up
– 20″ hollow hold
– 20″/20″ bottom up KB carry
– 1′ easy row
2)Kipping pull up, bar MU practice in 6-8′
3)3 sets
– 10/10 paralette one arm dumbbell row
– 10 double dumbbell bench press
4)For time
– 500 m row, 8 bar MU/ 20 pull up, 20 abmat sit up
-300 m row, 6 bar MU/15 pull up, 20 sit up
– 150 m row, 4 bar MU/ 10 pull up, 20 sit up
A. Gymn. + Scapula activation B. 3 attempt: / 2′ – 3′ rest btw sets • Max reps strict pull- ups /wide grip/ C. Core Strenght / 3 sets • 30″ plank • 20 reverse crunches • 10 tempo v-ups / 2″ accentric D. Alex’s Birthday Workout: Happy 27th Birthday For Time: ☆ 200m pinch…
A) gymn + amrap 6′ (easy) – 10 steps tiger walk – 10 birddogs – 10 banded biceps curls – 6 cossack squats – 6 hindu push ups B) ‘Angie’ For Time : – 100 Pull-Ups – 100 Push-Ups – 100 Sit-Ups – 100 Air Squats >35′ 25′-35′ 15′-25′
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)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
A. Gymn.+ 3Rds.: • 16 dead bugs • 8 walkouts + push- ups • 12 good mornings @ barbell B. For Time / use your 70-80% of body weight / • 21 Bench presses • 21 Bar facing burpees • 21 Deadlifts • 15 Bench presses • 15 BFB • 15 Deadlift • 9 Bench…
Mobility: General Activation: 2 RDS – 1 Length Reverse Bear Crawls …
