A: Warm up
3rds
– 16 dead bug
– 16 kang squats @seprűnyél
– 40 sec arc hold
B: EMOM 45″ on / 15″ off x 3-4 rds
1. Jumping Jack
2. Cossack Squat
3. Plank Jack / push up hold pos. /
4. Alt. reverse Jumping lunge
5. High Knees / use your hand /
C: 3 sets
12-16 x 1 crunch + 2 leg raises
40″ / 40″ side plank
A. Gymnastics / SMR B. Warm-up: 3 sets of: 3 Deadlift + 3 clean pull + 3 muscle clean + 3 hang power clean @ empty BB 20″ HS hold 8 abmat sit-up (no weight!) 8 alternating box step-up ( no weight!) C. WOD For time: 5 rounds: – 5 Hang power clean @…
HOMEBODY 23. NAP A: 2 sets 0-1min: plank to push up 1-2min: alt. one leg romanian deadlift 2-3min: high knee run B: 5 sets for time 5 wall climb / 8 pike push up / 11 push up 7/7 squat clean+press w. ásványvíz/weight 9 burpee 11/11 overhead lunge w. á.víz/weight 13 sit up C:…
1)5′ amrap * 8/8 sh taps in tiger crawl pos. * 8 BB thruster * 6/6 crab n’ reach * 20″ wall sit hold 2)10′ OTM odd: 3 FSQ@medium weight (~65-70 %) even: 10 double KB floor press 3)For time – 5-10-15-20 HR push up – 10-20-30- 40 air squat – 15-20-25-30 weighted sit up@6/9 kg ball 4)3 sets…
A. WU: 3 rounds of: 10 down-ups 20 alternating lunge steps 10/10 deadbug 30″ Wall sit B. Single leg squat on chair x 10/10 reps NO rest! Single leg RDL with asvanyviz (2×1,5-2 liter) x 10/10 reps rest 60″ x 4 sets C. 4 sets of: 5 minutes ON (work) / 1 minute OFF…
A. For Time 5x1000m Run 1:1 Work:Rest
A. Warm-up: Gymn. + Amrap 8’ 45s. Amrap Jump Rope 10 Down-ups 20 Alt. V-ups B. Double-unders practice in 5-8 min. (If you can, accumulate 300reps) C. 10 Rounds for time: 10 Alt. DB snatch @ 22.5/15kg (RX 30/20kg) 10 Burpee Tc: 20’ D. Accessory: 10 Alt. DB Row in Push-up pos. …
