2020.04.15. – SZERDA

    1)2 sets * 10 banded good morning * 6/6 alt. leg raise, arms in superman hold (facing down) * 5 inchworm * 5 BB deadlift + 5 BB press 2)10′ OTM odd: 3 deadlift @~ 70 % even: 8 bench press@2x DB 3)3x 5′ amrap/ 2′ rest btw sets * 8 burpee box jump overs…

A. Warm-up:  60s. Cardio machine / jump rope / plate hops / jumping jack – (you can choose one)  15 Reverse Snow Angel  30s. Handstand hold by wall 30s. Wall Sit-hold  30s. Frog pos. Hold  x 3 sets    B. 3 sets, for quality:  10/10 Weighted Bulgarian Split squats @ use backpack “hátizsák” 15 Seated…

HOMEBODY 13. NAP A: AMRAP 5′ • 10 bird dogs • 10 cossack squats • 16 dead bugs • 8/8 1-leg hip thrusts B:AMRAP 20′ „CINDY’s Abs” • 5 Handrelease push-ups • 10 sit- ups • 15 air squats C:3 sets • 20 skull crushers @ water bottle • 40 russian twists @ something

Wu: gymn+ elbow mob A:2 light rds 20 dead bug 15 frog bridge  10 barbell side back squat deep position 5 kang sq B:E3min x5 -8 bsq +2,5 % previous week -6-8 sctb + 1-5 kg C: 3 rds 20 alt devil press 30 cal row 20 wall ball D: Acc. 50 barbell biceps 50 barbell…

Wu: gymn+ dynamic mobility A: 3 rds 40 plank twist 10/10 m waiter carry w. kb 10/10 tempo split squat 313 B: ‘Rene row’ 7 rds 400 m row 21 walking lunges 15 pull up (open: ring row) 9 burpee rx 9/6 weight west open 4/2kg C:100 supermen extension every rest 20 sec supermen hold D:…

Warm up:Gymn A: accumulate 8 mins plank Every break: chair inverted row 1 break :20 chair inverted row 2 break : 40 chair inverted row 3 break : 60 inverted row B: Emom 30’ Odd : 20sec/20 sec stick chop Even: 30-28-26-24-22-20-18-16-14-12-10-8-6-4-2 Object ground to overhead C: Unbroken 60 bird dog 2 sec pause bottom