1)2 rds
– 10/10 m bottom up KB carry
– 10/10 side plank hip lift
– 15 banded row
– 10 m bear crawl
2)Bar MU or Ring MU practice in 6-8′
Too easy: strict
Too hard: kipping pull ups, butterfly,banded bar mu…
3)5 rft
– 3/5 bar MU / 8 CtB/ 12 pull ups/ 15 ring rows
– 15 box jumps
– 12 target burpee
– 350 m row
4)3 sets/ 1′ rest
– One-arm row x 10/10 with heavy KB
– active hanging x 20″
A. Gymn. + 3rds.: • 10m KB death march • 20 bent hollow hold • 10 cuban presses B. Deadlift ☆ Let’s see your daily max in 12′ C. Metcon ☆ 5 Rds. For time: • 10 Power Cleans @60/45 • 10m walking lunges @db heavy dumbbell / farmer hold • 12 kipping HSPU’s
HOMEBODY 10. NAP A: 6’ AMRAP – 15 good mornings@ seprűnyél – 10/10 shoulder taps in push up – 20”/20” side plank – 12 snow angel B:4x 4’ AMRAP/ 2’ rest btw sets – 10 burpee – 20 air squat – 15 sit up C:3 sets/ 1’ rest btw sets – 30” tiger position hold –…
A) gymn + fish game *Score 1000 point ! Every missed point = 1 Jumping Jack 😉 B) ‘BlackJack’ For Time : 20 Push-Ups, 1 Sit-Up 19 Push-Ups, 2 Sit-Ups 18 Push-Ups, 3 Sit-Ups …continue this pattern until… 2 Push-Ups, 19 Sit-Ups 1 Push-Up, 20 Sit-Ups C) streching (focus on chest & shoulders)
1)Warm up : gymn+ exercises in pairs /10’/ 2)For time Part A: dumbbell DT: 5 rds @you choose the weight; medium * 12 deadlift * 9 hang clean * 6 stoh 2′ rest Part B: for time * 40 abmat sit up * 30 cal row * 20 wall balls * 10 wall climb 3)Tabata…
A) gymn + 2 sets of: – 10 scap pull ups – 10 deadbugs – 1′ row B) EMOM 15′ 1) 5 weighted strict pull ups 2) 10 bent over bb rows 3) 10 def. ring rows C) 3 RFT: 20/16 cal row 15/15m OHWL @24/16 KB 70 DUBS
A. Gymn. + 3rds: • 15m bear walk • 15m tiger walk • 15m walking lunges • 15 hollow rock B. Partner Workout • 110 box jumps / steps • 90 pull- ups • 110 bar facing burpees • 90 push jerks @empty barbell • 110 air squats • 90 double- unders C. Acc. Work…
