1)2 sets as warm up
* 12 m bear crawl
* 10 KB deadlift
* 8/8 dead bug
* 8 V-sit up
* 30″ superman hold
2)25′ EMOM in team of 5
Min 1- double DB hang clean + jerk
Min 2 – T2B
Min 3- deadlift @45/60 kg
Min 4- cardio machine or run
Min 5- rest
3)3 sets
* 30″ plank
* 20″ L-sit hold on bar
Mobility: Ankles+Hips+Spine Activation: 2 RDS …
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
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…
Wu: Gymn + hamstring mobility and active A: 2 rds 20 bird dog 20 dead bug 20/20 kb halo 8/12 kg 20 ring row B: E3mom x4 – 10-12 du kb floor press (heavy) – 10-12 du kb row C:”DORK” 6rds 100 simple ( rx 60 du ) 30 kettlebell swing 12/16 (rx 16/24) 15 burpee…
A) gymn + 2 sets of : – 14 alt. single leg hip thrusts – 14 deadbugs – 14 toe touches in push up pos. – 14 jumping squats B) E2’30” for 15′ 1 Squat Clean + 1 Low Hang Squat Clean + 1 Front Squat + 1 Push Jerk (3″ pause at receiving position)…
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…
