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 squat,
10 push up
Second:
10 push up,
15 burpee chair step up,
20 air squat
30 jumping jack/30 su
A. For Time 5x1000m Run 1:1 Work:Rest
1)Gymn + 2 rds as warm up * 10 scapula pull ups * 15/15 m OH KB carry * 8/8 cross body deadlift * 10/10 russian twist / no weight * 8/8 box step 2)Strength: 4 sets, 1′ rest btw sets a)Box step, alternating, 2x KB in farmer carry pos. X 6/6 b) Inverted row…
A. Intensive SMR + 2 Rds.: • 2′ ski/row • 30″ handstand hold • 20″ dead hang • 20/20m monster walk B. AMRAP 30′ • 400m run • 10 burpee box get overs @100/120cm • 5 wall walks • 3 ring muscle- ups/ 5 bar muscle- ups / 7 c2b’s / 9 pull- ups /…
Mobility: Shoulders+Hips Activation: 2RDS …
Mobility: General Activation: 3 Rds -10 Glute Bridges -10 Push-ups -5/5 KB Lunges -5/5 KB Windmills TIBOR BENEDEK…
HOMEBODY A. GYMN + 2 Set of: 15 Hip Thrusts 15 Hollow Hold 10 Scapula Push Ups B. For Time Cash In: 30 Reps: 1 Down Up + 1 Jumping Squat E3′ For 15′ 7 Burpees 14 Reverse Lunges 21 Russain Swings 27 Mountain Climbers Cash Out: 30 Reps: 1 V-Up + 1 Tuck Up…
