A. Warm-up:
20 Opposite arm/leg raises in Tiger pos.
30s. Hollow hold
10 Tempo Air squats [3131]
30 Jumping Jack
x 3-4 sets
B. 4 rounds for time:
50 Air squat
40 Sit-up
30 Burpee
20 Hand release push-ups
*Rest 3:00 btw. rounds
C. EMOM 10’
Odd: 45s. Superman hold
Even: 15/15s. Single-arm Push-up hold
A. Gymn. + Scapula activation B. 3 sets of: • 8-10 weighted strict pull- ups /same weight • 18 alt. chest supported rows @heavy dumbbell C. Core Strength /3 sets/1′ rest • 20″ L- hang hold • 15 weighted sit- ups /weight at the chest • max rep strict T2B D. For Time @1 heavy…
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…
A) gymn + amrap 5′ – 3 walk outs – 12 sh. taps in push up pos. – 6 bird dogs – 12 deadbugs – 20″ butt kickers B) 4 sets : – 12 alt. DB bench presses – 12 alt KB pendlay row C) 4 sets : – 10 heavy goblet squats – 10…
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
A. Warm-up: Amrap 5′ – in a slow, moderate pace 6 sumo deadlift 6 sumo deadlift high pull 6 russian swing 6 goblet squat @ light KB ( 12 / 8 kg ) B. Strength / Lifting EMOM 3′ x 3 sets ( 1′ rest btw. sets) * increase the weight in every set! …
A: 3 sets 10 knee step up 8 hindu push up 10 windshield viper B:” EVITA” 5rds For Time 8 deadlift Á.víz/weight/db/kb 16 russian swings 150 simple under C: 3rds ABS Party 15 leg raise to hip 15/15 side crunches
